Pray for Brave and Strong Enemies.

14 Minute EMOM

Minute 1- 4KB Cleans + 2OHP (16/24KG)

Minute 2- 100-200 Meter Run

Then;

6Minute EMOM

Minute 1- 8 KB Clean and Press

Minute 2- 10 Rotating Ball Slams

Then;

5 MinuteS

MAX DISTANCE RUN

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.