Shoulders/Traps...

Hang Clean & Press - 100 reps @ 95lbs 

then, 155x1x4 &155x2!

Cash Out:

Monkey Shrug - 2x10 @ 53lbs

Kettlebell Lawnmowers - 2x10 @ 53lbs

Kettlebells - Shoulders/Traps - 4x16...

Kettlebell Figure 8/Hold - 4x16

Kettlebell Upright Row - 4x16

Kettlebell Monkey Shrug - 4x16 

Cash Out: 

Reverse Iron Cross Push Ups -3x8

Kettlebell Lawnmowers - 3x8 @ 35lbs

Roof Sternum Chin Ups - 3x5 

Kettlebell Bent-over Lateral Raises - 3x5

*All @ 35lbs

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it. -T Nation

Kettlebell Complex: Shoulders/Traps...

8 rounds of:

8 Kettlebell Figure 8/Hold

8 Kettlebell Upright Row 

8 Kettlebell Monkey Shrug

*35lb Kettlebell 

Cash Out: Kettlebell Lawnmowers - 3x8 @ 35lbs

Kettlebell Lawnmowers: It's like a one-arm upright row, but done in an explosive fashion. You'll feel like the motion is similar to trying to start a difficult lawn mower. Lean forward a bit, then really explode the kettlebell upwards”. - T Nation