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Freedom WOD Classes

Warm Up: 8 Mins
3 Min Casual Bike/Row
Then
2 Rounds
8 Air Squats
8 Push Press
30 Sec Hand Stand Hold or Plank Hold

Strength: 15 Mins 
Thrusters
9 Rep Max (10 min)
9 Reps @ 85% 9RM (5 min)
9 Reps @ 80% 9RM

Metcon: 18 Min Cap
For Time
100 Double Unders or Singles 
50 Sit Ups
10 Hand Stand Push Ups 
80 Double Unders or Singles 
40 Sit Ups
10 Hand Stand Push Ups 
60 Double Unders or Singles 
30 Sit Ups
10 Hand Stand Push Ups 
40 Double Unders or Singles 
20 Sit Ups
10 Hand Stand Push Ups 
20 Double Unders or Singles 
10 Sit Ups
10 Hand Stand Push Ups 

Every 3 Min including 0:00 perform 12/9 Cal Bike/Row