Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
10 Burpees
10 Wall Glides
15 Pull Aparts
10 Hang Power Snatch
Then 1:30 / Side LAX Roll Rotator Cuff

Strength: 12 Mins 
3×10 Pull Ups / Muscle Ups – as hard as possible
ex: Ring Row / Strict / C2B, etc

Mobility: 6 Mins
4:00 Band Shoulder Stretches
1:00 / Side Lat Stretch

Metcon: 12 Min Cap
1-10
Power Snatch 115/75
C2B Pull Ups

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations