Freedom WOD Classes

Warm Up: 5 Mins
2:00 Min Double Under practice  
then
2 Rounds
10 Oly Dead Lifts
10 High Hang Power Cleans
5 Strict Pull Ups or Ring Rows

Mobility: 
Mobility Between Strength Sets

Strength: 18 mins
Cleans 10 Mins to find a
6 Rep Max
Then 8 Mins to do
6 Reps @ 75% 10RM
6 Reps @ 70% 10RM

Home WOD: 16 Min Cap
4 Rounds
10 /side Single Arm DB Row
18 Alt DB Hang Power Cleans
70 Double Unders or Single Unders

Metcon: 16 Min Cap
4 Rounds
5 Muscle Ups or 8 C-2-B Pull Ups or 5 Ring Rows/5 dips
9 Hang Power Cleans 155/105 (scaled 115/75)
70 Double Unders or Single Unders