The 40% Rule:
“When you think that you are done you’re only 40% in to what your body’s capable of doing.that’s just the limits that we put on ourselves.”
— David Goggins

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
250 Row, Ski / 600 Bike
10 RDL 3 sec negative
Then
2 mins /side Couch Stretch

Mobility: 
Mobility Between Strength Sets

Strength: 16 mins
Deadlift 10 Mins to find a
6 Rep Max
Then 10 Mins to do
6 Reps @ 75% 10RM
6 Reps @ 70% 10RM

Home WOD: 8 Min Cap
8 Min AMRAP
60 Burpees or 1200 m Run
AMRAP: Squats

Note: use any type of weighted item you have DB, KB, Barbell, Sandbag, Backpack. The burpees or run should take 6 mins give or take.

Metcon: 8 Min Cap
8 Min AMRAP
90/72 Cal Bike, Row or Ski (scaled 72/58 cals)
AMRAP: Back Squat 185/125 (scaled 135/95 or 95/65)

Note: The bike, row or ski should take 6 mins give or take. Thats 15/12 cals per min.