Pre WOD:

A, Front Squats: 4 set*6 Rep 79% of 1 RM

– Adjust weight to rir 2

WOD:

Partner WOD:
Amrap 25 min:
10 SA Dumbbell Devil Press 22.5/15 kg
20 SA DB Box Step over 22.5/15 kg* 24/20 inch
30/20 cal Row

* DB in farmers carry

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)