Ready and Able 15/ROM WOD 76

WOD:
Shoulder Care-
3x10 Y-W-T-A Band
    10 Int/Ext Rotations Band
    20 Ring Scap Push Ups
LPO-
5x5 Power Cleans From Blocks@70kg
Strength-
5x5 Pull-Ups-5 Ring Dips (Strict)
2x10 Alt. KB Curls@2-16kg
METCON-
4x5 min. AMRAP/3 min. Rest:
3-6-9-12
Wallballs @30lbs
HSPU
Box Jumps-24'
Toes To Bars
Cal Row
61-75-81-67
ROM WOD-
"Long Feather"