Dead Rising

Strength

Deadlifts: 3x3

Maintain good form on all reps. 

Metcon

For time:

Walking Lunges x26 (13 each leg)

21 Pull-Ups

21 Sit-ups

Walking Lunges x26 (13 each leg)

18 Pull-Ups

18 Sit-ups

Walking Lunges x26 (13 each leg)

15 Pull-Ups

15 Sit-ups

Walking Lunges x26 (13 each leg)

12 Pull-Ups

12 Sit-ups

Walking Lunges x26 (13 each leg)

9 Pull-Ups

9 Sit-ups

Walking Lunges x26 (13 each leg)

6 Pull-Ups

6 Sit-ups

Optio: Start at 18 and work down

Legionary start at 15

Civilian start at 15 but only 10 lunges per leg.

Use bands/jumping pull-ups as required.

Skill Work

Pistols: Single leg squat progressions. Using a stack of weights, a bench, a chair or similar as a guide, squat down until you touch then come up again. Lower the target as you get more proficient.  

Post results to comments or yout FK.UK trog.

Vires et Honestas