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

8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row

For Time

10 Rope Climbs (15 ft)
20 Back Squats (225 lb)
30 Handstand Push-Ups
40 calorie Row

For Time

20-16-12-8-4 reps of:
Bench Presses (155/105 lb)
Calorie Row

For Time

Buy-In: 
1987 meter Row

Then, 3 Rounds of:
12 Deadlifts (120/75 kg)
17 Burpee Box Jumps (75/60 cm)

For Time

50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row

8 Rounds for Time

11 Single Dumbbell Box Step-Ups (50/35 lb)
22 Unbroken Double-Unders
2 Rope Climbs
1 Squat Clean (225/155 lb)

Cash-Out:
2,019 meter Row

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