In teams of 2:
5-4-3-2-1 Muscle ups
10-8-6-4-2 Double kb hang squat clean to overhead(53/35)
5-4-3-2-1 Hand release nose to wall climbs
10-8-6-4-2 Double KB front rack step up(53/35) (20″)(trail leg cannot touch)
Ask coach: If you are feeling good on the front squats you may add up to 80% but no higher. For the team workout the row and the run are split up as you wish. The 5-4-3-2-1 is relay style, partner A does 5 muscle ups then B does 5, A does 4 B does 4……
This guy is really starting to get on my nerves. He even walks up stairs more elitely than us!