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Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
2 Rounds:
10 Kip Swings or Ring Rows
10 Power Cleans
25 DU or 50 Singles

Strength – 18 Mins
2 x Giant Sets
7 Strict Pull Ups
14 Kip Pull Ups
15-20 Cable Lat Push Downs
Finisher after your second round: 30 / Side DB Curls or 30 EZ bar or 30 Barbell

Metcon: 18 Mins
18 Min EMOM
Min 1: 3 Power Cleans 185/135 or 75%
Min 2: 16/13 Cal Row or Bike
Min 3: 50 DU or 100 Singles

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

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