10 MIN EMOM:
1) Back Rack Bulgarian Split Squats x8 each leg
2)12 Heavy Russian KBS 106/70

Rest 2 Mins

12 Min EMOM
1) Seated DB shoulder Press x8 HAP
2) DB Reverse Flys x15
3) DB Upright Row x15 each arm

rest 2 mins

For Time
100 Banded Pull Aparts (red/blue)
100 Banded Face Pulls (red/blue)
100 Banded Tricep Pushdowns (blue)
100 Banded Curls (green)

Accessory if enough time:

3x10-20 Paralette Pass through