12 Min EMOM

1) Incline DB Bench Press x 12 (2x45s +25) for incline
2) Banded CTB pullups x12
*use a band and touch your chest

rest 2 Mins

10 Min EMOM
1) RDL Heavy x5
2) Narrow Stance Goblet squat (elevate heel on 10# plate) x 20 53/35

Rest 2 min

5 Min AMRAP
50 Plate to Overhead 45/35
remaining time GUN WALK
* hold plate at 45 degrees and walk. each time you rest or break 10 pushups on the plate

Rest 1 Min

3x 10 DB front Raises
      10 Lateral Raises
       10 Supinated Crossbody raise alternating.