Pre WOD:

3 set*5 Sumo Deadlift 75%/RIR 3

WOD:

A, Amrap 15 min (45 sec on/15 sec off)
15/12 Optional Erg
2 Rounds:
3 SA DB Devil Press 22.5/15 kg
3 SA DB Thrusters 22.5/15 kg
3 m SA DB FR Walking Lunges 22.5/15 kg
* Alt arms each round

B, Amrap 15 min (45 sec on/15 sec off)
6 Toes to Bar
6 Burpee to target
6 Pull Ups
12 Air Squats
2 min rest in between amraps

Post WOD:

“Shoulder Health:
3 Rounds:
12 Incline Bench Y Raises
12 Incline Bench T Raises
12 Incline Bench W Raises
30-60 sec Passive Hang between rounds
YTW Raises: https://youtu.be/t-2ETBJAjnU