Freedom WOD Classes D.R.O.M.s Mobility 10 Minutes to work to a Heavy Single Clean Complex Lift Off, Olympic DL, High Hang Squat Clean Metcon: 8 Min AMRAP 5 Hang Power Clean (135/95) 5 Burpees Rest 3 Min 6 Min AMRAP 5 Deadlifts (185/135) 5 Burpees Elite Competition Class 1. Strength Clean Complex A. EMOMx5: 3

Freedom WOD Classes D.R.O.M.s Back Squat 3 x 8 Metcon: 12 Min AMRAP: 15 Ring Push Ups 100 Foot Walking Lunges 20 Foot Handstand Walks or 45 Second Handstand hold against wall Extra Credit Rowing!! 3 x 300 M Row with 1 Minute rest between Sprints Elite Competition Class Rest day or 1. Strength A.

Freedom WOD Classes D.R.O.M.s Mobility Deadlift 5 x 1 Metcon: Teams of 3: Row 4000 M 300 DU (3:1 Singles) 200 Wallball Sit-ups *All Partners can work or rest at any point. Switch stations as needed* Elite Competition Class 1. Pulls 2×10 Dead Lift 2. 20-rep Benchmark 20 unbroken Thrusters for max weight – no

Freedom WOD Classes D.R.O.M.s Snatch 5 x 1 Metcon: 15 Min AMRAP 15 Second Bar Hold Then 3 Rounds of: 5 Hang Power Snatch (75/55) 7 Ring Rows 9 Push-ups Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Strict Press 5 x 1 Metcon: 50 Air Squats3 HSPU 40 Air Squats 6 HSPU 30 Air Squats 9 HSPU 20 Air Squats 12 HSPU 10 Air Squats 15 HSPU Elite Competition Class 1. Snatch A. 1-rep heavy Hang Power Snatch B. 1-rep heavy Power Snatch from blocks below the knee

Freedom WOD Classes D.R.O.M.s Cleans 5 x 1 Metcon: 25 Box Jumps (24/20) 20 Power Cleans (135/95) 15 Lateral Burpee Bar Overs 20 Box Jumps 15 Power Cleans 10 Lateral Burpee Bar Overs 15 Box Jumps 10 Power Cleans 5 Lateral Burpee Bar Overs Elite Competition Class 1. Clean EMOMx15: 1 Squat Clean Mins 1-5: