Ready and Able 8

WOD:
Shoulder Care-
3x10 Band Y-W-T-A
    10 Alt. DB Shoulder Presses@10kg
    10 Codman Exercise
LPO-
8x4 Muscle Snatches-4 Snatch Push Presses-4 OHS@40kg
Strength-
Max Effort Bent Over Rows@90kg-7 reps
1-2-3 Legless Rope Climbs
METCON-
5x 5 min AMRAP:
20 Cal Row
3 RMU
3 HSPU
3 Rope Climbs
Rest 4 min. in between, start where u stopped.
6 Rds, 20 cals, 3, 3, 1 Rope Climb