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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12-9-6-3 Reps for Time

Back Squats (65% of BW)
Burpee Box Jumps
500 meter Row

For Time

50 Bench Presses (185/135 lb)
50 calorie Row
50 Strict Handstand Push-Ups

For Time

2012 meter Row
30 seconds Rest
12 Burpee Box Jumps (30/24 in)
24 Thrusters (135/95 lb)
12 Burpee Box Jumps (30/24 in)
24 Thrusters (135/95 lb)
30 seconds Rest
2012 meter Row

With a Running Clock (with a Partner) for Reps

Buy-In: 2,747 meter Row

Directly into, AMRAP in 24 minutes of:
12 Deadlifts (115/75 lb)
10 Shoulder-to-Overheads (115/75 lb)
15 Toes-to-Bars
24 Box Jumps (24/20 in)

4 Rounds for Time

43 Elevated Push-Ups (24/20 in)
19 Box Step-Ups (per leg) with Kettlebell (24/20 in, 18/12 lb)
10 Burpee Pull-Ups
505 meter Row

Cash-Out: Exclaim "for the Paratrooper in the Sky" and 1 Elevated Push-Up (24/20 in)

For Time

5 Rounds of:
33 Wall Ball Shots (20/14 lb)
18 Burpees

Buy-Out:
1982 meter Row

For Time (with a Partner)

150 calorie Row
300 Russian Kettlebell Swings (24/16 kg)
100 calorie Row
200 Wall Ball Shots (9/6 kg)
50 calorie Row
100 Burpees

For Time

1,000 meter Row

Then 4 Rounds of:
8 Front Squats (185/135 lb)
4 Shoulder-to-Overheads (185/135 lb)
15 Pull-Ups

Then:
43 Burpees
1 mile Run

For Time

30 Power Cleans (135/95 lb)
20 Shoulder-to-Overheads (155/105 lb)
10 Pendlay Rows (185/135 lb)

For Time

Buy-In: 1,000 meter Row

5 Squat Clean to Overheads (185/125 lb)
15 Pull-Ups
4 Squat Clean to Overheads (185/125 lb)
12 Pull-Ups
3 Squat Clean to Overheads (185/125 lb)
9 Pull-Ups
2 Squat Clean to Overheads (185/125 lb)
6 Pull-Ups
1 Squat Clean to Overhead (185/125 lb)
3 Pull-Ups