Every 4 minutes in 24 minutes

20 calorie Row
10 Sandbag Thrusters (30/20 kg)
20 10-meter Shuttle Sprints

For Time

5 Rounds of:
1,000 meter Row
2 minute Rest

Directly into:
50 Thrusters (135/95 lb)

For Time

2,000 meter Row

Every 2 minutes, perform:
15 Sit-Ups

Three Tabatas in 14 minutes

Tabata Row for calories
1 minute Rest
Tabata V-Ups
1 minute Rest
Tabata Calorie Row

For Time

100 meter Row
800 meter Run*
200 meter Row
300 meter Row
400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row

*Run 800m after every row distance.

5 Rounds for Time

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

For Time

5,000/4,000 meter Row

Every 4 minutes perform 20 Shoulder-to-Overheads (135/95 lb)

For Time

2000 meter Row
50 Thrusters (135/95 lb)
2000 meter Row

For Time

150 Sit-Ups
1000 meter Row
150 Sit-Ups

For Time

2,000 meter Row

At 1-minute mark, begin:
Death by Thrusters (95/65 lb)