Freedom WOD Classes

Warm Up: 10 mins
2 Rounds  
8 Banded or Bar Good Mornings
Walking Samson Stretch (north to south)
8 Banded Lat Press Downs
Single Leg Broad Jump Landing In A Squat (north to south)

Mobility:
90 Sec /side Lax Roll Lats
2 Min Lax Ball T-spin

Strength:
5 Min EMOM
2-5 Muscle Ups
(MU options: Rings, Bar with or without bands or jumping bar MU)
or
5 Strict Pull Ups

Metcon: 14 Min Cap
3 Rounds Movement Video
24 Single Arm Alternating Russian KB Swings 53/35
8 T-2-B
400M Run/500M Row/1200M Bike

(Scale weight appropriately)