Shoulder Press + Airdyne and Upper Body Tempo

Morning
A.) EMOM 5 - 5 Shoulder press @ 70%
B.) 3x10 JM press - superset w/:10 pronate ring hold
C.) 3 RNFT - 7 HSPU/10 Dips
D.) 5min - Airdyne (cals) 1min @ 70-80%/1min @ 40-50%

Results
A.) 135lbs
B.) 95/75/75
C.) UB/UB - 3-4/UB - 3-1-2-1-1/UB
D.) 131 cals

Afternoon
A.) 3x8 DB bench 3737 - superset w/8 overhead cable triceps extensions
B.) 3x8 Cable cross 3737 w/ME hold no handle touch last rep
C.) 3x20 DB Front raise - superset w/10 DB shoulder flys

Results
A.) UB @ 50lbs
B.) UB :15/:14/:16
C.) UB @ 20lbs

Notes:
Morning session was hard. I'm not doing to kid. My front delt is smoked from yesterday's goblet squats. However, I did manage to move through the EMOM very well compared to my last experience. If I remember correctly, I had to stop halfway through round three to take a break before continuing the rest of the way. Today was a lopsided contest of me versus the bar with me getting a five-round KO.

The JM press and ring support work was necessary. We've been slacking badly on the support work and the JM just made it harder. Lastly, since Sean has a busted toe (thanks KB's) we did some more press work instead of the overhead carries I originally wanted to do. I'm not going to leave the guy behind because of a training accident.

Afternoon session was a bit more specialized. Mostly going for hypertrophy and burn out, decided to hit the chest and triceps hard. Pleased with the results since our volume was pretty high this morning.