Freedom WOD Classes D.R.O.M.s   Cleans 8 x 4   Metcon: 3 Rounds for time: 20 Pull-ups 20 Push Press (115/80)   Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s   Bench Press 8 x 4   Metcon: 10 Push-ups 15 Deadlifts (135/95) 15 Push-ups 15 Deadlifts 20 Push-ups 15 Deadlifts 25 Push-ups 15 Deadlifts 30 Push-ups 15 Deadlifts 35 Push-ups 15 Deadlifts   Elite Competition Class Bench Press 1 RM   Deadlift 1 RM   Squat 8 x 4  

Freedom WOD Classes D.R.O.M.s   Push Press 8 x 4   Metcon: 5 Rounds of: 3 Min AMRAP   2 Cleans (165/105) 4 Burpees 6 Box Jumps (24/20) Rest 1 Min   Elite Competition Class   4 Rounds for time: 5 Power Cleans (205/135) 200 M Row   For time: 15-10-5 Muscle ups 30-20-10 Box

Freedom WOD Classes D.R.O.M.s   Back Squat 4 x 8   Metcon: 1 Min M.E Back Squat (135/95) 1 Min M.E. Double Unders 2 Min M.E Back Squat (135/95) 2 Min M.E. Double Unders 3 Min M.E Back Squat (135/95) 3 Min M.E. Double Unders   Elite Competition Class With a running clock… 5 Min

Freedom WOD Class D.R.O.M.s   Front Squat 6 x 6   Metcon: Tabata Row Push-ups V-ups Lunge *Rest 1 Min between movements*     Elite Competition Class Squats 10 x 3   Beast Builder V1 7 Min EMOM Min 1: 7 Unbroken Hang Squat Cleans + 1 Jerk (185/135) Min 2: 6 Unbroken Hang Squat

Freedom WOD Classes D.R.O.M.s   Snatch 3 x 5    Cleans  3 x 5   Metcon: 75 DU 21 Burpees 21 Snatch (75/55) 75 DU 15 Burpees 15 Snatch 75 DU 9 Burpees 9 Snatch     Elite Competition Class Rest Day