SWOD Front Squat 1×5 @ 75% 2×3 @ 80% 2×3 @ 85% 2×3 @ 90% WOD “Elizabeth” 21-15-9 Squat Cleans (use no more than 50% of max) Ring Dips Then 40 GHD sit-ups Ring Dip scaling (based on max ring dips) max ring dips > 21 perform 21-15-9 21>mrd>15 perform 15-12-9 15>mrd>12 performs 12-9-6 12>mrd […]