Every expert was once a beginner.

10 Minute EMOM

Minute 1- 10 Overhead Press

Minute 2- 15 Hanging Knee Raises

Then;

8 Minutes

Minute 1: 8 Lateral Raises + 8 Front Raises

Minute 2: 40M Farmers Walk

Then;

5 Minutes (NonStop)

7 Dumbbell Clean and Press

14 Vups

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