strength
4-4-3-3-2-2-2-1 back squats
90kg-100kg-110kg-120kg

skill
snatches + cleans with barbell on boxes (2nd pull practice)

workout
3 rounds for time:
400m run (did more than 400m however!)
10 ring muscle-ups
did it at approx. 90% of my max effort, didn't feel like pushing really hard

-then-

EMOM for 5 minutes:
30 DU's