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

AMRAP in 25 minutes

5 Burpees to Target (12/6 in)
10 calorie Bike
15 calorie Row
20 Double-Unders

For Time

100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike

For Time

100 Double-Unders
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg)
100 Air Squats
1000 meter Row

7 Rounds For Time

11 Back Squats (bodyweight)
1,000 meter Row

For Time

31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees

Then, 365 meter Row

AMRAP in 19 minutes

8 Burpee Box Jumps (24/20 in)
9 Power Cleans (95/65 lb)
11 calorie Row

5 Rounds for Time

5 Squat Clean-and-Jerks (155/105 lb)
10 Box Jumps (24/20 in)
15 Pull-Ups
500 meter Row