Freedom WOD Class D.R.O.M.s   Back Squat 3 x 5   Front Squat 3 x 5   Metcon: “Jackie” 1000 M Row 50 Thrusters (45/35) 30 Pull-ups   Elite WOD Class Snatch A. Snatch Grip Push Press, work to a heavy single B. OHS, work to a heavy single C. Snatch Balance, work to a

Freedom WOD Class D.R.O.M.s   Back Squat 3 x 5   Overhead Squat 3 x 5   Metcon: Partner WOD 10 Min AMRAP 9 Burpees 6 Back Squat (135/95) 3 Ring Pull-ups   Elite Competition Class Squat Clean – Work to a heavy single   4 Min AMRAP 10 Bench Press @ 65% 1 RM

Freedom WOD Class D.R.O.M.s   Cleans 3 x 5   Snatch 3 x 5   Metcon: 15 Min AMRAP 12 Deadlift (95/65) 9 Hang Power Cleans 6 Jerks *5 Push-ups EMOM*   Elite Competition Class Strict Press – Work to Heavy Single   Push Press – Work to Heavy Single   For time: 5 Rounds

Freedom WOD Class D.R.O.M.s   Bench Press 3 x 5   Metcon: Buy In: 20 GHD Sit-ups 5 Rounds: 15 Box Jumps 15 TTB (24/20) 15 Wall Balls (20/14) Cash Out: 20 GHD Sit-ups   Elite Competition Class Flight Simulator – Unbroken Double Unders – 5-10-15…50 and back down   10 Min E.M.O.M 2 Back

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