Motivated by the Nasty Girls video on the CF website I modified the workout a bit to be doable by those not blessed with superhuman powers. Since none of us can do muscle ups I replace them with 5 pullups and 5 dips done 5 times for each rotation:
Run 400 yards
30 air squats
15 Clean and Jerks with 95 lbs
5 pullups 5 ring dips x 5
This was repeated 3 times and our times ranged from 22 to 30 minutes.