T.G.I.F!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
60 Sec Double Under or attempt
10 Push Press
20 Banded Pull Aparts
5 Burpees
30 Sec Plank Hold

Mobility: 
Mobility Between Strength Sets

Strength: 16 mins
Cleans 8 Mins to find a
6 Rep Max
Then 8 Mins to do
6 Reps @ 75% 6RM
6 Reps @ 70% 6RM

Home WOD: 15 Min Cap
12 Min AMRAP Ladder
1 Hang Power Clean 95/65
1 Pull Up
2 Hang Power Clean 95/65
2 Pull Up
3 Hang Power Clean 95/65
3 Pull Up
….

Every 3 mins including min 0:00 stop what your doing and perform 100 m farmer carry 53/35

Metcon: 15 Min Cap
12 Min AMRAP Ladder
1 Hang Power Clean 95/65
1 Pull Up
2 Hang Power Clean 95/65
2 Pull Up
3 Hang Power Clean 95/65
3 Pull Up
….

Every 3 mins including min 0:00 stop what your doing and perform 100 m farmer carry 53/35