Freedom WOD Classes

Warm Up: 8 mins
:30 Plank
20 Sit Ups
10 Scap Pull Ups
10 Kip Swings
10 Deadlifts
10 Power Cleans
10 Power Snatch

Strength: 18 Mins
3 Superset
5-8 Unbroken Power Snatch
10-20 Pull Ups – Murph Variation
4:00 Rest Between Sets

Metcon: 14 Mins 
14 Min EMOM
Min 1: 2 Muscle Ups or 2 Strict Pull Ups + 2 Power Cleans 185/125
Min 2: 5 T2B or V-Ups + 5 Bar Over Burpees

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups