Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
2 Rounds:
10 Kip Swings or Ring Rows
10 Power Cleans
:30 Ring Plank or Normal Plank (feet on ground, support top plank holding rings)

Strength – 18 Mins
3 x Superset
5-8 Power Cleans Tn’Go
10-20 Pull Ups – Murph Variation
4:00 Rest
*Aim for unbroken pull ups on round 1 then perform the same number of reps for the second and third round in as few sets as possible.

Metcon: 15 Min Cap
7 Rounds For Time:
3 Bar Muscle Ups / 6 Pull Ups
5 Power Cleans 135/95
7 Ring Push Ups or Hand Release Push Ups

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