5 - 5 - 5 - 5 - 5
Increase the load each set. Going Heavy but not trying for a 5 RM
5 Round for Time
30 ll unders
10 Toes 2 Bar
These are the muscles of your rotator cuff. They include the Supraspinatous, Infraspinatous, Teres Minor, and the Subscapularis. These muscles work in tandem to secure your upper arm into the socket. Or, in your case, secure your upper arm in place while doing rapid rotations during double unders, transfer the barbell from your shoulders to overhead during a thruster, or stabilize your shoulder while performing toes to bar.
I don't have a vendetta against your shoulders. This is science.