If you’re going to do it- do it right!

16 Minute EMOM

Minute 1- 5 Thrusters + 5 PushPress

Minute 2- 12 Hanging Leg Raises + 4 Ball Slams

Then;

6 Minute EMOM

Minute 1: 50M Bear Crawl

Minute 2: 50M Farmers Walk

Then;

3 Minutes

Max Effort Row (Distance)

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