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5 RFT: Power Cleans, Hand Release Push-ups and Double Unders

5 rounds for time of:
10 Power Cleans, 135/95 lbs
20 Hand Release Push-ups
30 Double Unders

FQ: Muscle-up Skill Practice

For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)

E2MOM for 10 mins: Hang Power Snatch + Hang Squat Snatch

1 Hang Power Snatch + Hang Squat Snatch, pick load

Every 2 mins for 10 mins.

Sumo Deadlift 6-6-6

Sumo Deadlift 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

Shoulder Press 5-5-5

Shoulder Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Front Squat 4-4-4-4

Front Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Clean & Jerks and Row

For time:
15 Clean & Jerks, 135/95 lbs
30 Row Calories
12 Clean & Jerks, 135/95 lbs
24 Row Calories
9 Clean & Jerks, 135/95 lbs
18 Row Calories

Back Squat 7-7-7

Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

Snatch 1-1-1-1

Snatch 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm-up snatch (full or power)