Freedom WOD Classes

3 rounds of Cindy

Strength:
10 min EMOM:
Odd: 10 Scap walk push ups
Even: 5 Dips 

Metcon:
5 Rounds
1 Deadlift + 3 Muscle ups / 6 chest to bar pull ups
1 Deadlift + 6 HSPU
1 Deadlift + 9 Squats

Deadlift weight 225/135

Do each couplet of a 1 minute interval.  So, do 1 DL and 3 MU and then rest for the remainder of the minute.  On the minute, do 1 DL and 6 HSPU and then rest for the remainder of the minute.  On the minute, do 1 DL and 9 Squats and then rest for the remainder of the minute.  On the minute, do 1 DL and 3 mu and so on until 5 rounds have been completed (15 deadlifts).

Elite Competition Class

1. Strength
1RM Jerk

2. Conditioning
AMRAP 12:
10 Jerks, 135/95
10 TTB
30 Double unders

3. Rowing
100 Calories NOT for time