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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For Time

1,000 meter Row
30 Power Cleans (135/95 lb)
30 Back Squats (135/95 lb)
1 mile Run

AMRAP (with a Partner) in 20 minutes

Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish 

In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed

5 Rounds for Time

2 Deadlifts (160/110 kg)
3 Ring Muscle-Ups
10 Pull-Ups
15 Box Jumps (24/20 in)

5 Rounds for Time

12 Box Jumps (24/20 in)
7 Deadlifts (225/155 lb)
55 Double-Unders
11 Pull-Ups
19 Russian Kettlebell Swings (70/53 lb)
96 meter Row

For Time

25-20-15-10 reps of:
Calorie Row

16-12-8-4 reps of:
Burpee Broad-Jumps (6/4 ft)

Time Cap: 10 minutes

5 Rounds for Time

10 Power Cleans (205/145 lb)
10 Bar Facing Burpees
20 calorie Row
10 Bar Facing Burpees

2 Rounds for Time

32/22 calorie Row
32 Overhead Lunges (45/35 lb)
32 Burpees to Plate
32 Chest-to-Bar Pull-Ups

3 Rounds for Time (In a Team of 3)

2,000 meter Row
14 Dumbbell Thrusters (50/35 lb)
34 Kettlebell Swings (70/53 lb)
484 Double-Unders
108 Burpees
2,000 meter Row
18 Deadlifts (225/155 lb)

For Time

20 Squat Cleans (135/95 lb)
2000 meter Row
20 Clean-and-Jerks (135/95 lb)

For Time

1000 meter Row
30 Snatches (135/105 lb)
1000 meter Row
30 Clean-and-Jerks (135/105 lb)