A Gem cannot be polished without friction, nor a man perfected without trials.

12 Minute EMOM

Minute – 10 Dumbbell Thrusters

Minute 2- 150/200M Row

Then;

8 Minute EMOM

Minute 1: 10 Dumbbell Snatches

Minute 2: 400M Bike Sprint

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.