Pre WOD:

EMOM 10 min:
1 Front Squats 80%+ Build up to a heavy but safe rep for the day

WOD:

A, Capacity Strength
EMOM 10 min;
1, 5 Strict Handstand Push Ups for max height
2, 3 TNG Deadlift 75%+

Rest 5 min

B, Amrap 14 min:
10 Deadlift 100/70 kg
10/10 Dumbbell Shoulder to Overhead 1*22.5/15 kg
50 Double Unders

Post WOD:

Shoulder Health:
3 Rounds for quality:
1 min Supinated Passive Hang
12/12 SA DB External Rotation
12/12 SA DB Internal Rotation