Happy 35th Birthday Craig 

Freedom WOD Classes

Warm Up: 5 mins
200 M Run
10 Kip Swings
10 Thrusters unloaded bar
200 M Run

Mobility: 
3 mins per leg KB Quad Smash https://www.youtube.com/watch?v=5YTiBam5mAs

Strength: 10 min
6 Min EMOM
8-10 Burpees with the remaining time in the min Max T-2-B

Metcon: 
82 Thrusters 95/65
Every min on the min perform 3 Burpee Box Jump Overs 24/20

Elite Competition Class

Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Run Conditioning
On the Minute x 12
200 Meter Run
Slowest 200m is your score

Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Midline
3 Rounds For Quality:
21 Russian Swings 70/53
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises