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 for Time

250 meter Row 
6 Power Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Deadlifts (135/95 lb) 
9 Sumo Deadlift High-Pulls (135/95 lb)

With a Running Clock in 10 minutes

From 0:00-3:00, for time of:
500 meter Row

Then from 3:01-10:00, AMRAP of:
5 Deadlifts (315/220 lb)
Unbroken Handstand Walk*

*Start with 10 feed and add 10 feet every subsequent round

For Time

2,000 meter Row
30 Devil Presses (2x50/35 lb)

4 Rounds for Time

20/17 cal Row
15 meter Handstand Walk
10 Shoulder-to-Overheads (165/110 lb)

For Time

1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

AMRAP in 35 minutes

From 0:00-30:00, perform:
Max Calorie Row

Then, from 30:00-35:00, perform:
Max Toes-to-Bars

For Time

100 calorie Row
100 Abmat Sit-Ups
100 Wall Ball Shots (20/14 lb)

AMRAP in 20 minutes

5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike

For Time

Buy-In: 1,996 meter Air Bike

Then, 5 Rounds of:
8 Squat Cleans (185/125 lb)
24 Double-Unders
2 Muscle-Ups
13 Burpees

Buy-Out: 60 calorie Row

For Time

50 Burpees 
50 Air Squats
50 Hollow Rocks
50 Push-Ups

Buy-in:
1000 meter Row