Freedom WOD Class D.R.O.M.s   Strict Press 3 x 5   Push Press 3 x 5   Metcon: 10 Min AMRAP 3 Snatches (115/75) 5 Strict Pull-ups 7 Burpees   Elite Competition Class 100 Rounds For Time of: 1 Strict HSPU 2 Squat Cleans, 135/95 3 Burpees  

Freedom WOD Class D.R.O.M.s   Back Squat 3 x 5   Front Squat 3 x 5     Metcon: 5 Rounds for Time: 5 Front Squats (185/135) 15 Ring Dips   Elite Competition Class 15 Overhead Squats – Work to a heavy single   Snatch Balance – Work to a heavy single   Hang Squat Snatch

Freedom WOD Class D.R.O.M.s   Snatch @ 80-85% 5 x 5   Metcon:                          “Austin’s Sweet 16” 112 Double unders 10 Thrusters 95/65 16 c-2-b pull ups 16 Push press 95/65 16 Box jumps 24/20 16 Kbs 53/35 16 Lunges 95/65 16 T-2-b 16

Freedom WOD Class D.R.O.M.s   Cleans @80-85% 5 x 5   Metcon: 7 Rounds: 5 Deadlifts (225/155) 15 Medball Push-ups   Elite Competition Class Hang Snatch @ 80% 5  x  1   Front Squat @ 90% 5 x 1   20 Muscle ups for time: *Rest 90 Seconds Every Time you Break*   5 Rounds

Freedom WOD Class D.R.O.M.s   Bench Press @ 80-85% 5 x 5   Metcon: Complete the Following for Time: Buy in: 50 Double Unders 5 Rounds: 12 O.H. Squats (95/65) 30 Sit-ups Cash out: 50 Double Unders   Elite Competition Class Back Squat 3 x 3   Sumo Dead Lift Heavy 3 Rep   14

Freedom WOD Class D.R.O.M.s   Strict Press @ 80-85% 1RM 4 x 5   Push Press @ 80-85% 3 x 5   Metcon: 2 Rounds 12 Power Cleans 135/95 12 Box Jumps 24/20 12 Ring Dips 400 Meter Run Rest 4 min 2 rounds 12 Power Cleans 135/95 12 Box Jumps 24/20 12 Ring dips