Freedom WOD Class D.R.O.M.s   Mobility   Cleans @70% +5-10 lbs 10-10-10   Metcon: 15 Min AMRAP 20 Pull-ups 50 M Walking Lunge Run the Remaining Portion of the 400 M Lap   Elite Competition Class Rest Day

Freedom WOD Class   D.R.O.M.s   Muscle-ups 6-6-5   Metcon: 8 Min AMRAP: 6 Snatch (95/65) 8 Burpees 10 Sit-ups   Elite Competition Class Jerks A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from

Freedom WOD Class   D.R.O.M.s   Strict Press @70% + 5-10 lbs 10-10-10   Push Press @ 70% + 5-10 lbs 10-10   Metcon: 150 Push-ups *4 Box Jumps EMOM*   Elite Competition Class   10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 200m Run after every round.

Freedom WOD Class   D.R.O.M.s   Back Squat @70% + 5-10 lbs 10-10-10   Front Squat @ 70% + 5-10 lbs 10-10   Metcon: 5 Rounds For Time: 5 Hang Squat Cleans (155/115) 5 Jerks (155/115) 15 Toe To Bars   Elite Competition Class “Filthy Fifty” 50 reps of the following for time: Box Jumps

Freedom WOD Class D.R.O.M.s Mobility Bench @70% + 5-10 lbs 10-10-10 3 Rounds For Time: 15 Back Squats (135/95) 30 Push-ups 15 Deadlift (135/95) 30 Sit-ups   Elite Competition Class Squats 8×2 Box Squats with chains or bands for loadClean and Jerk 1 High Hang Squat Clean + Push Jerk + Split Jerk – work

Freedom WOD Class   D.R.O.M.s   Snatch @70% + 5-10 lbs 10-10-8   Cleans @ 70% + 5-10 lbs 10-10   Metcon: Every 4 Mins for as long as possible:   4 S-2-OH (115/75) 400 M Run   6 S-2-OH (115/75) 400 M Run   8 S-2-OH (115/75) 400 M Run   10 S-2-OH (115/75)