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Posted: November 26, 2017

Monday, 26th November

Unicorn Daily Challenge

With a 7:00 Running Clock:

Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:

2 Sets of 5 Thrusters @ 85% of today’s 8RM

Warm-up

1:30 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into…

1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

Into…

:30s Fast Bike or Row
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
5 Thrusters

Gymnastic Pulling

Option A

Every 4:00 for 12:00 (3 Rounds):

16% Ring Muscle-Ups
30 Double-Unders
13% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups

Option B

Alternating OTM x 10 (5 Rounds):
Even Minutes – 4 Strict Pull-ups + 4 Strict Ring Dips
Odd Minutes – 40 Double-Unders

"IEKCAJ"

1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row