Every 30 seconds for 5 minutes

Hang Squat Clean Thruster, heavy

(0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 4:30)

Then…

Cash In (200m run)

9-7-5

Muscle-Up

Thruster, 135/95

Cash Out (200m run)

CFWC members goin for it with the rope climbs