Gironda 8x8- Shoulders & Traps..

Arnold Press - 32lb chains

Seal Rows - 40lbs*

DB Bent-over Lateral Raise - 32lb chains 

Upright Row -  (Prime Handle) 130lbs

Overhead Plate Raise - 45lbs then, 1x25 @ 25lbs

8x8 - Shoulders/Traps...

Kettlebell Bent-over DB Laterals - 35lbs 

Wide Grip Upright row - 75lbs

Hang Power Cleans - 75lbs

Barbell Shrug - 275 lbs

Overhead Plate Raise - 25lbs

@ SS&C 

German Volume Training - Arms/Shoulders...

A-1 Chin Ups - 6x10 - 20lbs*

A-2 LeverEdge Close Bench- 6x10 - 200lbs*

B-1 Cable Lateral Raises - 3x8 @ 40

B-2 Cable Bent-Over Laterals 3x8 @ 40

Overhead Plate Raise - 3x10 @ 45lbs

* add one set each week until 10x10

Two hours later - Chin Ups - 4x10 - 20lbs @ Pennant Crossfit while waiting for Jaiden

German Volume Training - Arms/Shoulders...

A-1 Close Grip BP - 6x10@135/3x10@155
A-2 Chin Ups - 6x10@10lbs/3x10@15lbs
DB Shrugs - 3x8 @ 115lb
B-1 Cable Lateral Raises - 3x8 @ 20/25
B-2 Seal Rows - 3x8 @ 40lbs

Cash Out:
OH Plate Raise - 3x10 @ 25lbs
EZ Bar Curls - 2x25 @ 35lbs (Wide/Close)

7-5-3 Wave - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-75lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs

The 6-Way Delt Raise - 7.5-10-15/10-15-20

Cash Out: Dumbbell Shrugs - 5x10 @ 110lbs

7-5-3 Wave - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-75lbs
Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs
Lumberjack Press - 40lbs-50lbs-60lbs/50lbs-60lbs(4)-70lbs(2)

Cash Out:

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs) 
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

10-8-6-15 - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs-40lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-45lbs-27.5lbs

Overhead Plate Raise - 45lbs-70lbs-90lbs-35lbs

The 6-Way Delt Raise - 12.5lbs-15lbs-17.5lbs-10lbs

v-Shoulder Press Ups- 10lbs-12.5lbs-15lbs-7.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs) 

Rear Delt Machine - 3x10 - 145lbs

Kettlebell Upright Row - 3x10 - 44kg (96lbs) 

Shoulders/Traps - 10x10...

Rear Delt Machine Fly - 105lbs

Overhead Plate Raises - 35lbs

Cash Out:

Face Pulls - 5x8 @ 110lbs