Ready and Able 24/ROM WOD 81

WOD:
Shoulder Care-
3x10 Scap Pull-Ups
    10 High Row-Ext Rotation-Press w/ Light Band
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
4x5 Shoulder Presses@62kg
10-10-10-10 Ring Pull-Ups (strict)
10-10-10-9 Ring Dips (strict/kipping mu to arrive)
Metcon-
4x20 sec. ME:
Skillmill Sprint (like trueform runner)
rest as needed
4x20 sec. Row-ME Deficit Kipping HSPU:2-9-6-6
rest as needed
ROMWOD-
"Abiding"