CHELSEA
On the minute every minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats

Scaling options for both workouts:
pull-ups to ring row or jumping pull ups
push-ups to against box or rubber band

Intermediate:
4 pull-ups
8 push-ups
12 air squats

Beginner:
3 pull-ups
6 push-ups
9 air squats

21–15–9:
60/42,5kg Squat Cleans
Ring Dips

*TC12min

*COMP:
Squat Cleans 70/50kg
Strict Ring Dips

*SK1:
Squat Cleans 45/30kg
Banded Ring/Matador Dip OR Ring Push-Ups

*SK2:
Hang Power Cleans
Front Squats
Elevated Ring Push-Ups
Load: 20/15kg

5 Rounds For Time:
400m Run
30 box jumps 24/20"
30 wall balls 20/14p

TC: 35min

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight squat cleans

5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

18min TC

20 min AMRAP:

• 30 boxjumps, 24/20 inch or 60/50 cm
• 20 push presses, 115/75-85 lbs or 50/35 kg
• 30 pull-ups

• 800 m run
• 400 m run backwards
• 800 m run
• 400 m run backwards

Five rounds:

• 30 kettlebell swings, 2/1.5 pood or 32/24 kg
• 30 burpees
• 30 glute-ham sit-ups

HERO WOD "JERRY"

For time:
1600 m run
2000 m row
1600 m run

TC 30min

In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

• 21 overhead squats, 95/65 lbs or 42.5/30 kg
• 42 pull-ups
• 15 overhead squats
• 30 pull-ups
• 9 overhead squats
• 18 pull-ups