Pre WOD:

Squat Snatch:
Every 90 sec for 12 min:
1 Squat Snatch
1 Hang Squat Snatch

70%+

WOD:

EMOM 30 min:
1: 18 Wall Balls 9/6 kg
2: 6/6 Rep Single Kettlebell Box Step Overs 1*24/16 kg
3: 1-2 Rope Climbs (Or 5-10 Strict Pull Ups)
4: 5/5 Heavy Dumbbell/Kettlebell Push Jerk (Pick Load)
5-6: 30/22 cal Row

Post WOD:

Shoulder Accessories:
3 sets for quality:
60 sec Front Rack Table Stretch
10/10 Single Arm External Dumbbell Rotation
12/12 Single Arm Dumbbell Row