Clinton get all GQ Cowboy on us!

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
10 /side Leg Kicks Front and Lat
8 Cuban Rotation
8 Single Leg Squat Jump
8 Push Press

Mobility: 10 mins
90 Sec/side calf smash
90 Sec/side shoulder smash

Strength: If you have Barbells or DB work the normal strength even if its lighter weight
3×5  Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×3 at 70, 75 & 80%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 15 min Cap
50m Right Arm KB Farmer Carry 53/35
50m Left Arm KB Farmer Carry 53/35
Then
2-4-6-8-10-8-6-4-2
Wall Balls 20/14
Box Jumps 24/20
Then
50m Right Arm KB Farmer Carry
50m Left Arm KB Farmer Carry