5×10 Each –
DB or KB Bench Press or Floor Press
Alt. with DB or KB Bent Over Row

Then,

EMOTM 12
Min 1 – 3-7 Muscle-ups or 5-10 Strict Pull-ups
Min 2 – 25ft-50ft HS Walk or 3 Wall Walks
Min 3 – 20 AKB Swings (53/35)

“A rebirth out of spiritual adversity causes us to become new creatures.” – James E. Faust