Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
Then 2 Rounds:
10 Burpees
15 Barbell Curls
10 Kip Swings
10 Bent Over Barbell Rows
Then 1:30 / Side Couch Stretch

Strength: 15 Mins 
3 x Superset
6-10 Ring Rows as hard as possible
12-15 / Side RNT Single Arm DB Row – Video @ 6:00
OR
10-12 Cable Machine Lat Press Downs
12-15 / Side RNT Single Arm DB Row – Video @ 6:00

Metcon: 15 Min Cap
For Time:
30 Burpee Pull Ups
70 Alt DB Snatch 50/35
30 Burpee Pull Ups
OR
5 Rounds For Time:
12 Burpee Pull Ups
14 Alternating DB Snatch 50/35

Functional Bodybuilding Class

Back & Triceps 

Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext

Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows