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WOD: 21-15-9 "Elizabeth"
Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
Bench Dips L1, Dips L2, Ring Dips L3
*The benchmark workout is 135/95 and Ring Dips
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Bonus: Superset
1a. Single leg squats - 4 x 10 reps (5 each leg)
no rest
1b. GHD Sit Ups - 4 x 10 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts