with the new upgrade to mac, where do i find free downloads for word, power point and excel?

MS Office has never been free.

You can download the apps from the App Store, but they require a Microsoft 365 Subscription. Or you can purchase a standalone copy of Office from Microsoft or purchase a subscription to Microsoft 365 on Microsoft's web site.

LibreOffice is a free office suit which can handle ms office files though would assume apples iworks with pages, number .. can also manage many ms office file types

Look into the Free LibreOffice, it handles MS Office files…

https://www.libreoffice.org/