Every minute, on the minute, for 21 minutes:
Minute 1: 250/200 m Row
Minute 2: 12 Back Rack Barbell Reverse Lunges (43/30)
Minute 3: 10 Toes to Bar

at the 23:00 mark, complete:
3 Rounds For Time
250/200 m Row
12 Alternating Reverse Lunges (43/30)
10 Toes to Bar