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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3 Rounds at Max Effort

250 meter Row
10 Kettlebell Swings (70/56 lb)
10 Burpees
10 Kettlebell Swings (70/56 lb)
10 Burpees
10 Kettlebell Swings (70/56 lb)
250 meter Row
12 minutes Rest

For Time

1,000 meter Row

Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)

Then,
1,200 meter Med Ball Run (20/14 lb)

4 Rounds for Time

15 calorie Row
5 Power Cleans (135/95 lb)
5 Bar Facing Burpees
5 Front Squats  (135/95 lb) 
5 Chest-to-Bar Pull-Ups

11 Rounds for Time (in a Team of 4)

11 Clean-and-Jerks (155/105 lb)
11 Burpees
11 Chest-to-Bar Pull-Ups
11 American Kettlebell Swings (53/35 lb)
15 AbMat Sit-Ups
7 Front Squats (155/105 lb)
80 Double-Unders

During the 11 Rounds:
1,145 meter Row (each team member)

AMRAP (with a Partner) in 13 minutes

22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Ball Shots (20/14 lb)
22 Toes-to-Bar

For Time

1 mile Sled Drag (135/95 lb)
50 calorie Row
40 Handstand Push-Ups
30 Squat Cleans (225/155 lb)
20 Ring Muscle-Ups

For Time

1000 meter Row
50 Push-Ups
30 Bodyweight Deadlifts
40 Push-Ups
20 Bodyweight Deadlifts
30 Push-Ups
10 Bodyweight Deadlifts
1000 meter Row

AMRAP in 13 minutes

10 Wall Ball Shots (30/20 lb, 10/9 ft)
10 calorie Row
20 Double-Unders

15 Wall Ball Shots (30/20 lb, 10/9 ft)
15 calorie Row
40 Double-Unders

Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.

3 Rounds for Time

1000 meter Row
21 Push-Ups
100 meter Sled Drag
15 L Pull-Ups
100 meter Sled Drag
9 Kettlebell Swings (1.5 pood)
1 Rope Climb

For Time

2,000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2,000 meter Row