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nocostyle.com/2021-best-of-survey

Freedom WOD Classes

Warm Up: 10 mins
200 M Run
2 Rounds
8 “I’s” 5lbs plate
8 “Y’s” 5lbs plate
8 “T’s” 5lbs plate
12 RDL
12 Push Press

Strength: 
Strict Press to Jerk
3×5 at 70, 72 & 75% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

8 mins
3×3 at 85, 90 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 15 Min Cap
For time
21 Deadlift 225/155 (scaled 185/125 or 155/110)
400 meter Run
18 Deadlift 225/155
400 meter Run
15 Deadlift 225/155
400 meter Run
12 Deadlift 225/155
400 meter Run