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

SKILL
DU

STRENGTH
3x5 shoulder press 50 kg (3 mns b/t sets)
rest 5 minutes
12-9-6 shoulder press 40 kg ( 1 mns b/t sets)

WOD
50-40-30-20-10 squats
5-4-3-2-1 bar muscle ups

250 meter row 15 - 12 - 9 250 meter row
15 Air Squats - 15 Push-ups - 15 Ring Pull-ups
12 Air Squats - 12 Push-ups - 12 Ring Pull-ups
9 Air Squats - 9 Push-ups - 9 Ring Pull-ups

200 meter row - 12 Front Squat - 10 Box Jumps (3 sets)

Overhead Squat (light bar) - Kettleball Swings (15lbs) - Ab Mat Sit Ups

AMRAP

3 Overhead Squats
6 Kettleball Swings
9 Ab Mat Sit Ups

11 rounds + 8 reps