Freedom WOD Classes

Warm Up: 6 Mins
2:00 DU Practice
Then 2 Rounds
10 Kip Swings
15 Banded Bicep Curls
:30 Bicycle Crunch

Mobility: 6 Mins
Roll or Stretch Shoulder and Lats

Strength: 15 Mins 
4 x 8 Pull Ups / Muscle Ups as hard as possible
ex: Strict PU / Negative PU / Negative Ring Row / C2B PU / MU
*It is okay to mix reps.
Ex 1: 2 MU + 6 Pull Ups,
Ex 2: 3 C2B + 5 Pull Ups

Metcon: 12 Mins 
12 Min EMOM
Min 1: 50 DU / 100 Singles
Min 2: 14 Alternating DB Snatch 50/35
Min 3: 25 Sit Ups

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups