Freedom WOD Classes

 Warm Up:
10 min
Flight simulator

Strength:
6 Mins EMOM
2 Strict Pull Ups + 2 Toe to Bar + 2 Kipping Pull Ups
The goal is to stay on the bar through the complex

Metcon:
7 min AMRAP
2 Muscle ups / 4 Pull ups and 4 Dips
6 Toes to Rings / T-2-B
8 HSPU
10 Burpees
40 Double unders / 120 Singles

Rest 2 min

7 min AMRAP
40 Double unders / 120 Singles
10 Burpees
8 HSPU
6 Toes to Rings / T-2-B
2 Muscle ups / 4 Pull ups and 4 Dips

Elite Competition Class

1. Conditioning
3 Rounds:
400 Meter Row
21 KBS (53/35)
12 Pull ups

2. Strength
3×10 Safety Bar Squats, Climbing – if you don’t have a safety bar do back squats.

3. Midline
3 rounds NOT for time
20 GHDSU
25 Hip Extensions