Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min (increase your number from last week)

Strength: 20 Mins
Bench Press
10 Mins to warm up to 80% + 10lbs
Then
Every 2 Min x 10 Mins
1 reps @ 80% + 10lbs

Metcon: 25 Min Cap
300 Rep Challenge
Complete For Time:
300 Reps of Bench Press 55/45 scaled 45/35 or 35/25

You may not rest the bar on your chest for any amount of time (touch and go only). You may not rack the bar. If you do either of these you must stop and finish the remaining reps via burpees.
I.E. if you do 100 bench press and rack the bar you owe 200 burpees.

RX: double push up burpees
Scaled: chest to ground burpees

Extra Credit: 
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up 5 Mins
5 min circuit
Wall to Wall jog
4 Lunges
4 squat jumps

Strength: 15 mins 
Tabata 45/15
3 sets
Front Foot Elevated Reverse Lunge
3/4 Rep Cycle Squats
Alt Lateral Lunge
Single Leg RDL

Metcon: 20 Min Cap

20 Ring Rows
15 Wallballs
15 Ring Rows
15 Wallballs
10 Ring Rows
15 Wallballs

Note: The goal is to go unbroken on all rounds of Wallballs.