8/7 Squat+Bench, 9/7 Push+Pull

8/7
3 sec paused squat
(96, 106, 116, 126)*3
131*2, 136*1, 141*1, 143.5*1
121*5*3

Rotator cuff work

Face pulls
30*5*12

2 sec paused bench
106*7*3
Superset with:
Neutral grip Pull ups
BW*10*8

Narrow grip bench
86*5*8
Superset with:
Wide grip lat pulldown
60*5*12

Delt raise dropset
(10,8,6)*3*AMRAP


9/7
Rotator cuff work

Muscle snatch
46*5, 56*3, 66*3, 61*4, 56*5, 51*6
Used the 10kg plates for this, so it was sort of a deficit muscle snatch. Shag.

Shoulder circuit:
Face Pulls - (30, 32.5, 35, 37.5, 40)*12
Behind neck press - 51*(3, 4, 5, 6, 7)
Overhead press - 51*(6, 7, 8, 9, 10)

Standing cable row
(30, 32.5, 35, 37.5, 40)*12
Superset with:
Pull ups
BW*5*6
If you don't know what a standing cable row is, check out furiouspete's most recent video of his back workout with rob and dlb. Don't need alot of weight to feel this one. 

Dumbbell incline bench
30*5*12
Superset with:
Smith machine yates row
60*5*12

Dips
BW*(16, 14, 14, 14, 14)
Superset with:
Stiff arm lat pulls
25*5*12