Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds :30 Each
Burpees
Inchworms
Push Ups
Air Squats

Then:
10/Side DB External Rotations
10 RDLs
1:30/Side LAX Roll Scap Border

Strength: 15 Mins 
4 x 8 HSPU as hard as possible
ex: Strict / Negatives / Deficit / Box HSPU from toes or negatives from box…
In between sets perform shoulder mobility, including:
3 x 10-12 Wall Slides – Video

Metcon: 15 Mins 
15 Min AMRAP
10 Box Jump Overs 24/20
10 Deadlifts 135/95
5 Strict Dips
5 Power Cleans 135/95

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension 
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations