How have you used your fitness today? Marc Breen does fitness on two wheels.

Freedom WOD Classes

Warm Up:
5 min AMRAP
7 Hollow Swings
5 Push Ups
5 Cal Row
7 Hang Snatch Unloaded Barbell

Strength:
15 Min to establish a 1RM
Snatch

Metcon: 15 Min Cap
500 M Row Buy In
Then
3 Rounds
7 Muscle Ups (any style of ring MU) / 14 pull ups
10 Power Snatch 115/80

Elite Competition Class

1) Gymnastics 15 mins
3 Supersets
Strict Muscle Ups  –  (90+3 reps / 80+3 reps  / 70+3 reps)
TTB – (90+3 reps / 80+3 reps  / 70+3 reps)
3 Min Rest

2) Bench 15 Mins
1 Rep Max

3) Metcon:
15 Min EMOM
Min 1: 5 Bench Press @75-80%
Min 2: 20 Box Jumps 24/20
Min 3: M.E Ring MU