Pre WOD:

A,Front Squats
5 set*3 Rep

81% of 1 RM

B, Strict Pull Up Benchmark:
Level 3: 50 Strict Pull Up for time
Level 2: 30 Strict Pull Up For time
Level 1: 5 set*1 Negative Pull Up (rest 2 min between sets)

WOD:

Partner WOD:
Amrap 30 min:
20/16 Cal Row
20 Squat Clean 60/40 kg
20/16 Cal Row
20 Toes to Bar
20/16 Cal Row
20 Bar Facing Burpees

Post WOD:

Shoulder Prehab:

3-5 Rounds for Quality:
6 Face Down Double Pumps (https://youtu.be/c46p2MHFmUE)
12 Bent Over Cuban Rotation (https://www.youtube.com/watch?v=4VlF7q3_cG0)
60 sec Front Rack Table Stretch (https://www.youtube.com/watch?v=nDNE6ZdrCOo)