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 (with a Partner)
3,000 meter Row
60 Clean-and-Jerks (135/95 lb)

For Time (with a Partner)
2,000 meter Row
75 Syncro Kettlebell Swings (1.5/1)
1,500 meter Row
100 Syncro Push Ups
1,000 meter Row
75 Syncro Kettlebell Swings (1.5/1)

Strength
Snatch (5x3@75% )
Complete a set every 1:45

Metcon 
3 Rounds for Time
800m/700 Row
30 Med Ball Slams (50/35)

Strength:
Snatch (5x5@70% )
Complet a set every 2 mins

Metcon:
2k Row (Time)
Max Effort 2k Row

For Time (with a Partner)
2,000 meter Row
100 Burpee Box Jump Overs (24/20 in)
2,000 meter Row

For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row

Every min for 8 rds (24 minutes)
Min 1 - 18/14 Cal. Row
Min 2 -  50 Double Unders
Min 3 - 18 Wall Balls (20/14)

Strength
Bench Press (1RM)

Metcon 
For Time:
1000m Row
50 Burpee Over Rower
1000m Row

Strength
Front Squat (1RM Max)

Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *

Strength
Hang Power Snatch (1 Rep Max)
12 Mins

Metcon (3 Rounds for time)
Teams of 2
@ 8:00
100/80Cal. Row
30 Syncro Bar Facing Burpees
@ 16:00
100/80 Cal. Ski
30 Syncro BFB
@24:00
100/80Cal. Assault Bike
30 Syncro BFB

* 7 min Time Cap each workout, Split calories up as needed*