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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5 Rounds for Time

500 meter Row
50 Double-Unders
5 Squat Clean Thrusters (155/105 lb)

For Time:

"Fly High 22"
AMRAP in 13 minutes:
22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Ball Shots (20/14 lb)
22 Toes-to-Bars

9 minutes Rest

Then, "Amanda"
9-7-5 Reps of:
Ring Muscle-Ups
Squat Snatches (135/95 lb)

For Time (with a Partner)

1,000 meter Row
40 Deadlifts (225/135 lb)
30 Pull-Ups
800 meter Run
30 Pull-Ups
40 Deadlifts (225/135 lb)
1,000 meter Row

5 Rounds For Time

1000 meter Row
200 meter Farmer Carry (45 lb dumbbells)
50 meter Waiter Walk, Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left Arm (45 lb dumbbell)

For Time (with a Partner)

Buy-In:
1 mile Run
2000 meter Row

Then, 5 Rounds of:
30 Synchronized Wall Ball Shots (20/14 lb, 10 ft)
20 Synchronized Toes-to-Bars

Cash-Out:
100 foot Synchronized Dumbbell Overhead Walking Lunges (50/35 lb)

Time Cap: 27 minutes

For Time

1 mile Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
1 mile Row

5 Rounds for Time

6 Power Snatches (135/115 lb)
25 calorie Row

5 Rounds for Time

20 Back Squats (185/135 lb)
20 Bent Over Rows (185/135 lb)
20 Ground Presses (185/135 lb)
20 GHD Extensions
20 calorie Assault Air Bike

For Time

413 meter Sandbag Carry

Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees

413 meter Row

Then, 4 Rounds of: 
7 calorie Assault Bike
6 Burpee Box Jump Overs

413 meter Row

Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)

413 meter Sandbag Carry

For Time

Buy-In: 250 meter Row

Then, 6 Rounds of:
32 Air Squats
29 Sit-Ups
9 Pull-Ups
8 Burpees
4 Handstand Push-Ups

Cash-Out: 299 Single-Unders