Freedom WOD Class D.R.O.M.s   Bench Press 3 x 5   Metcon: 1 Min M.E GHD Sit-ups 1 Min M.E Power Snatch (115/75) 2 Min M.E Toe to Bars 2 Min M.E Power Snatch (115/75) 3 Min M.E V-ups 3 Min M.E Power Snatch (115/75)   Elite Competition Class 1 RM Power Clean   Back

Freedom WOD Class D.R.O.M.s   Strict Press 3 x 5   Push Press 3 x 5   Metcon: 4 Rounds for time: 15 Push Press (95/65) 15 Back Squat (95/65) 15 Power Cleans (96/65) 15 Back Rack Lunges (95/65) – 15 Total   Freedom Elite Class Practice Handstand Walking for 10-15 minutes   3 Rounds

Freedom WOD Class D.R.O.M.s   Back Squat 3 x 5   Front Squat 3 x 5   Metcon: “Jackie” 1000 M Row 50 Thrusters (45/35) 30 Pull-ups   Elite WOD Class Snatch A. Snatch Grip Push Press, work to a heavy single B. OHS, work to a heavy single C. Snatch Balance, work to a

Freedom WOD Class D.R.O.M.s   Back Squat 3 x 5   Overhead Squat 3 x 5   Metcon: Partner WOD 10 Min AMRAP 9 Burpees 6 Back Squat (135/95) 3 Ring Pull-ups   Elite Competition Class Squat Clean – Work to a heavy single   4 Min AMRAP 10 Bench Press @ 65% 1 RM

Freedom WOD Class D.R.O.M.s   Cleans 3 x 5   Snatch 3 x 5   Metcon: 15 Min AMRAP 12 Deadlift (95/65) 9 Hang Power Cleans 6 Jerks *5 Push-ups EMOM*   Elite Competition Class Strict Press – Work to Heavy Single   Push Press – Work to Heavy Single   For time: 5 Rounds

Freedom WOD Class D.R.O.M.s   Bench Press 3 x 5   Metcon: Buy In: 20 GHD Sit-ups 5 Rounds: 15 Box Jumps 15 TTB (24/20) 15 Wall Balls (20/14) Cash Out: 20 GHD Sit-ups   Elite Competition Class Flight Simulator – Unbroken Double Unders – 5-10-15…50 and back down   10 Min E.M.O.M 2 Back