2 mile light jog, around 10 minute per mile pace

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

I was able to do the Deadlifts Rx'd, but the Overhead Squats I had to lower down to 95 pounds. Once again, this proves my shoulders and upper body are significantly weaker than my lower body! I had to break the sets down into groups of 5, but I was able to get through everything with the scaled upper body portion.

For time:
185 pound Clean and jerk, 30 reps

Instead of attempting a 10lb PR for the first time, I scaled this workout down to a Heavy Grace weight of 135. Although it wasn't pretty, I was able to get through the 30 required reps, but at some points I needed to break my sets all the way down into groups of 2.

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

I'm fairly certain I did this wrong. Specifically, instead of doing one set of Hang Power Cleans followed by one set of Push Presses, I did all eight rounds of Hang Power Cleans, then all eight rounds of Push Presses. Being upper body exercises, I had to scale these exercises down to 95 pounds, and even then I was unable to push through the entire 20 seconds of each exercise.

Despite lowering the weight, and not being able to get through a full 20 seconds of each exercise, my shoulders were absolutely SMOKED after completing this (for days on end).

For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball

I really tried to keep a good tempo up on the rowing, with a dipswitch setting around 8. From there, I kept the wall balls in sets of 10, but couldn't perform all of them at once.

STRENGTH
3x5 overhead squats 40 kg (3 mns b/t sets)

WOD
Cindy
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

A workout based on my weaknesses. My score was not really good but compared to how i was before on this kind of workouts, i actually got better.

Monthly challenge workout:

1000 double unders for time:

21:56

Warmup
3 rounds
* samson stretch
* 15 push ups
* 10 GHD
* Shoulder Press (95,115,135) x 3-4 to warm up

WOD
AMRAP in 15 min*
* 5 shoulder to overhead (135 pound)
* 10 burpees
* 10 jumping lunges

6 rounds + 5 shoulder to OH + 1 burpee

I feel like crap today. Got a cold...

3 rounds for time:

400 meter row
21 Kettle Bell Swings Rx 35
12 pull ups

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards