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With a Rolling Clock: 

At 0:00 Mins: For Time: Row 750m/600m 40 Dumbbell Step Ups (20kg & 24" Box / 15kg & 20" Box) Row 750m/600m . At 15:00 Mins: For Time & Load: 15 - 12 - 9 (Reps) Unbroken Hang Power Clean & Jerk 400m/300m Row after each round *If you drop bar or put it down to re-grip re-start back at 0 reps on that round! You choose the load on the bar. . At 30:00 Mins: For Time: 5 Rounds of: Row 200m/175m 12 Dumbbell Step Ups (same as above)   .     . Post all three results to comments

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