A. Pull-up strength work – 3×5 with slow(ish) negative (3-5 sec).
B. 3×10 IYT drills. These are shoulder stability exercises, and can be done with rings or light weights. Sorry — I can’t find a video at the moment. You’ll just have to show up to find out what they are.
C. “Christine” – 3 rounds for time of:
500 m row
12 bodyweight deadlifts (or roughly 50% of your 1RM DL, whichever is LOWER)
21 box jumps (20″/16″).