Some really cool pictures showing up from Barbells and Badges
Photo Credit: @co_wild_photo

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
200 M row or 600 m Bike
12 Banded Lat Press
10 Ring Rows

Mobility: 6 mins
90 sec /side Lat smash
90 sec /side Tricep smash

Strength: 12 mins
12 Mins to Complete 4 sets
4 Ring Muscle Up Complex:
Ring Pull Up + Ring Muscle Up + Negative Lowering phase

or

4 Bar Muscle Up Complex:
Pull Up + Bar Muscle Up + Negative Lowering phase

or

4 Pull Up Complex
Strict Pull Up + Pull Up + Negative Lowering phase

Metcon:
In Teams of Two Complete
14 Min AMRAP
6 T-2-B
8 Russian KB Swings 70/53
10 Cal Row, Bike or Ski

Partner 1 goes though the round then Partner 2 follows. You go I go style.