Freedom WOD Classes D.R.O.M.s Snatch Complex Snatch Grip Lift Off, Olympic DL, High Hang Squat Snatch Metcon: 10 HSPU 200 M Run 20 Ring Dips 200 M Run 30 Box Jumps 200 M Run 40 Pull-ups 200 M Run 50 Hang Power Snatch (75/55) 200 M Run Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Strict Press 3 x 8 Metcon: 5 Rounds: Rx Complete all Unbroken 15 KB Swings (53/35)30 Double Unders Elite Competition Class 1. Snatch 1RM Snatch 2. Conditioning 5.4.3.2.1 reps for time of: Deadlifts 365/255 Muscle ups Box Jumps, 40/30″

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