Row (Rowing)

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

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8 Rounds for Time
Even Minutes: 200/175 meter Row
Odd Minutes: 18 Wall Ball Shots (20/14 lb)

For Time (with a Partner)
3,000/2,500 meter Row / Partner Farmer Carry Hold (2x70/50 lb)

Switch whenever and meters can not be accumulated unless dumbbells are held.

AMRAP in 20 minutes
10 Strict Handstand Push-Ups
15 Box Jump Overs (24/20 in)
20/15 calorie Row
75 Double-Unders

3 Rounds, For Calories in 34 minutes

2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

EMOM in 40 minutes

Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups

For Time (with a Partner)

2,382 meter Row

Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)

For Time

Buy-In: 333 meter Row

Then, 5 Rounds of:
2 Toes-to-Bars
4 Air Squats
19 Burpee Pull-Ups
28 Abmat Sit-Ups
11 Box Jump Overs (24/20 in)
12 Kettlebell Swings (32/24 kg)
90 meter Sprint

Wear a Weight Vest (20/14 lb)

For Time

101 Back Squats (135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row

For Time

Buy-In: 3 minute max calorie Row

Directly into, 7 Rounds of:
12 Chest-to-Bar Pull-Ups
31 Push-Ups

Finally, establish:
1 rep max Bench Press

3 Rounds for Time (with a Partner)

Buy-In:
600 meter Run

19 calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs

Cash-Out:
600 meter Run
1 Random Act of Kindness*

Time Cap: 3 months