Couple of things you should know:
1) Thursdays = Midline Madness, cause nothing complements a thick Kardashian better than a rock hard set of Efrons!
2) CROP TOP are a must (only if you want but… obviously you should)

“C” weeks will consist of a Warm Up and longer Metcon, No strength, No Nonsense. One could say this is a “recovery week” if you actually believe in that type nonsense.

Freedom WOD Classes

Warm Up 12 Mins 
25 Banded Pull Aparts
25 Banded Pass Throughs
Then
2 Rounds
10 Strict Press
30 Sec Hollow Hold
10 Push Press
30 Sec Hanging Knee Raises
10 Russian KB Swings
30 Sec Hollow Holds
10 KBS

Strength:
No Strength This Week

Take 10-15 Mins To Warm Up And Figure Out Your Working Weight

Metcon: 16 Min
Non-rotating Tabata 20/10
Push Press 55/45 scale 45/35 Teen 35/22
T-2-b
KBS 53/35
GHD sit ups or Abmat Sit ups

This is a non-rotating tabata. You’ll spend 4 mins at each station aka 8 rounds of 20/10 then rotating to the next movement. Keep an rolling count of your reps/score.

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 Hip Circles / Leg
10 Hip Abduction / Leg
10 Glute Kickbacks / Side

Strength: 12 Mins
2 Rounds Tabata 40/20 (left side then right side = 1 round)

Left side or direction
Left Leg Leads Monster Walk
Left Foot Forward KB Split Stance Deadlift video
Left Leg Single Leg Hip Thrust video 

Right side or direction
Right Leg Leads Monster Walk
Right Foot Forward KB Split Stance Deadlift video
Right Leg Single Leg Hip Thrust video 

Metcon: 12 Min Cap
12 Min AMRAP
5 KB Sumo Deadlifts
10 Single Arm Alt KB Swings
15 KB Goblet Squats
20 Box or Bench Step Ups