That one time Stephanie meet Dude Dad!

Freedom WOD Classes

Warm Up:
2 Rounds
25 Banded Pull Aparts
12 Banded 90/90
9 Hang Power Clean and Jerk

Mobility: 6 mins
90 Sec /side Lax Ball chest and shoulder
90 Sec /side Lax Ball Lats

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 60, 65 & 70% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×5 Jerk Balance at 60, 65 & 70% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.
https://www.catalystathletics.com/exercise/193/Jerk-Balance

Metcon: 12 mins Cap
10-9-8-7-6-5-4-3-2-1
Hang Power Clean and Jerk 115/75
Alternating with
20 Double Unders or 25 Singles