9/11

Dynamic Effort Upper Body

Seated press with bands
8×3 at 50% of 1 rep max

Then:

Bent Over Barbell Row 12-12-12

Then:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-ups
Burpees
Split Jumps
Knees To Elbow

Buy Out:

100 Tricep Push Ups

9/9

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM, rest 30 secs
Conventional Deadlift with bands 7×1 at 50% 1RM

Then:

5 rounds for time of:

10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

Banded Good Mornings 100

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

9/7

Wood Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations…

9/5

For time:
1 Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s

9/4

Max Effort Conventional Deadlift

Then:

Seated Good Morning
3×6 with heaviest weight possible.

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow

Then:

4×20 Straight Leg Sumo Deadlift

and/or

200m Tire Drag

9/2

Bench Press With Band 6×3 at 40% 1RM
Rest 30 secs between sets, set up well and move bar as fast as possible.

Then:

Bent Over Barbell Row 10-10-10

Then:

5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs

Finish with:

Band Pull Apart 50-50-50-50