Freedom WOD Classes

Warm Up: 6 Mins
2 mins /Side Lax Barbell Smash
Then
2 Rounds
10 /leg Front Kicks and Lat Kicks
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Back Squats

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%

8 Mins
Back Squat
3×3 at 80%
60 sec rest between sets

Metcon: 12 Min Cap
Team of 2
12 Min AMRAP
1 power clean 155/110 scaled 105/75
1 front squat 155/110 scaled 105/75
100′ KB Single Arm Farmer Carry 53/35 (Down and Back x2)

You go, I go. Alternate with partner after each round.

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags