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Freedom WOD Classes

Warm Up:
12-9-6
Tempo RDL (3 Sec down, 2 Sec Pause, 1 Sec up)
Push Press
KB Swings

Strength:
6 mins
3×5 Split Jerk Strict Press at 50,55,60% of Strict press 1RM 
https://www.catalystathletics.com/exercise/408/Press-In-Split/
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

6 mins
3×5 Jerk Balance with a 3 sec pause in the receiving position  at 50,55,60% of Strict press 1 RM 
https://www.catalystathletics.com/exercise/193/Jerk-Balance/
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Metcon: 25 mins
In Teams of Two Complete
5 Rounds of
4 Min AMRAP
10 Cal Row/Bike
8 Deadlift (135/95)
6 HSPU

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time. Note your teams lowest round/AMRAP counts as your score.