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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5 Rounds for Time

10 Burpee Deadlifts (225/155 lb)
10 calorie Row

4 Rounds for Time

30/20 calorie Row
25 Ring Push-Ups
20 Deadlifts (185/135 lb)
15 Burpees to Plate (45 lb)

Time Cap: 25 minutes

21-15-9 Reps for Time

Row (calories)
Thrusters (65/45 lb)
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls (65/45 lb)
Wall Balls (20/14 lb)
Burpees

5 Rounds for Time

1,000 meter Row
1,000 lb Cleans*

*Pick a weight and divide the chosen weight to 1,000 for the number of reps to be completed each round.

Time Cap: 33 minutes

For Time

1000 meter Row
20 Power Cleans (135/95 lb)
1000 meter Row
20 Power Snatches (135/95 lb)
1000 meter Row
20 Thrusters (135/95 lb)
1000 meter Row

For Time

Buy In: 500 meter Row

4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders

Buy-Out: 1,600 meter Run

Time Cap: 40 minutes

For Time

Buy-In: 50 Deadlifts (275/165 lb)

Then, 5 Rounds of:
16 Single-Arm Dumbbell Push Jerks (75/35 lb)
16 calorie Row

Cash-Out: 2,000 meter Run

For Time

42 Front Squats (60/40 kg)
2,100 meter Row
42 Pull-Ups

For Time

2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups

AMRAP in 20 minutes

3 Rope Climbs
8 Shoulder-to-Overheads (135/85 lb)
34 calorie Row