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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

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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.

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At 30:00 Mins:

For Time:

5 Rounds of:

Row 200m/175m

12 Dumbbell Step Ups (same as above)

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