Freedom WOD Classes

Warm Up:
9-6-3
Burpees
Thrusters Unloaded Barbell

Movement of the Week:
Scap Pull Ups
3 Sets of 7-10 Reps

https://www.youtube.com/watch?v=sfTsgt-a63c

Strength:
Max Out Week 2
Front Squats

Metcon:
12 Min AMRAP
10 Wall Balls 20/14
10 Toes to Bar
25 Double Unders

Elite Competition Class

1.  Conditioning
“Wise Men”
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 21 unbroken Kipping HSPU
B.  4 sets of 18 unbroken Kipping HSPU
C.  5 sets of 15 unbroken Kipping HSPU
D.  6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets