Freedom WOD Classes D.R.O.M.s Mobility Gymnastics Work: Handstand Progressions Metcon: “Dianne” 21-15-9 Deadlift (225/155) HSPU Elite Competition Class 1. EVENT 6 5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict deficit handstand push-ups 2. EVENT 7 For time: 15 muscle-ups 1 squat clean (205 / 135 lb.) 1 squat clean (225 /

Freedom WOD Classes D.R.O.M.s Mobility / Movement of the Month – 15 Minutes Skills: Gymnastic Rings!!!! – 15 Minutes Play with the rings and progressions for anything you choose. It can be something like a Ring Support, Muscle Up, Levers or Iron Cross. Have Fun! Metcon: Tabata – 5 Rounds at each station of 45

Freedom WOD Classes D.R.O.M.s Mobility Cleans 5 x 3 Metcon: 20 Min AMRAP: 1 Bear Complex (95/65) 1 Muscle Up or 3 Ring Rows Elite Competition Class 1. Regional Event 3 For time: 1-mile run 50 overhead squats (135 / 95 lb.) 100 GHD sit-ups 150 double-unders 50 sumo deadlift high pulls (135 / 95

Freedom WOD Classes D.R.O.M.s Mobility Snatch 5 x 3 Metcon: 3 Min M.E. Sit-ups 3 Min M.E. Push-ups Rest 2 Mins 2 Min M.E. Sit-ups 2 Min M.E. Push-ups Rest 1 Min 1 Min M.E. Sit-ups 1 Min M.E. Push-ups Elite Competition Class SESSION 1 1. Event 1 “Randy” 75 Power Snatches for time, 75/55

Freedom WOD Classes D.R.O.M.s Back Squat 3 x 3 Front Squat 3 x 3 Metcon: 21-15-9 Thrusters (95/65) Burpees Mobility/Stretching Elite Competition Class 1. Conditioning 21-15-9 Ring Muscle ups Back Squats, 225/155 2. Conditioning 100 Double unders 50 HSPU 40 TTB 30 Shoulder to Overhead 165/115 30m Front Rack Walking Lunge, 165/155

Freedom WOD Classes D.R.O.M.s Mobility Metcon: 5 Rounds for Time: 6 Hang Muscle Snatch (95/65) 12 Bar Facing Burpees Elite Competition Class 1. Snatch A. 5×2 Power Snatch B. 5×2 Low Hang Snatch Pull C. 5×2 Snatch Grip Push Press from behind neck 2. Gymnastics 3 sets of the following Bar Complex: 5 TTB +