24 Never looked so good!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
10 KB Deadlifts
5 MB Cleans
10 KB Russian Swings
5 Spealler Rolls

Mobility: 
Mobility Between Strength Sets

Strength: 20 Mins
DeadLift 10 Mins to find a
8 Rep Max
Then 10 Mins to do
8 Reps @ 75% 10RM
8 Reps @ 70% 10RM

Home WOD: 15 Min
15 Min Partner AMRAP
One Partner Begins with a Deadlift Static Hold 135/95
While the other partner performs:
10 Russian KB Swings 53/35
8 Med Ball Cleans 20/14
6 HSPU or Strict Press

This can be done with or without a partner. If you don’t have a partner the rest is equal to working time.
e.g. If it takes 45 seconds to complete a round the you will hold the bar in a static DL for 45 secs

Metcon: 15 Min
15 Min Partner AMRAP
One Partner Begins with a Deadlift Static Hold 135/95
While the other partner performs:
10 Russian KB Swings 53/35
8 Med Ball Cleans 20/14
6 HSPU

Partner “A” holds a static deadlift
Partner “B” performs 1 round of AMRAP.
Once Partner “B” finishes a full round, Partners will switch. Partner “B” can only perform reps if Partner “A” is actively holding the bar. If the bar hits the ground you can not perform reps.