Here is your workout of the day!
Strength
Clean Grip Deadlift: 5 sets x3 reps Tempo: 3.2.x.0
**Building in weight
**5 working sets, sets that require smaller jumps
Gymnastics
EMOM x5
1-3 Strict Pull-ups + 5-7 Pull-ups **Unbroken
Alternatives
Banded x5-7 strict
Rows (ring/inverted): x7-10 reps
METCON
AMRAP 9
3 Wall Walks
9 Hang DB Power Cleans @40-50/20-35
12 DB Renegade Rows
Coaches Challenge
30ft Handstand Walk
Mission accomplished!
Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf
Happier. Healthier.
Your friends at BICF
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