Today is a long metcon of heavy weightlifting, high skill gymnastics, and running. The clean should be received in a full squat each rep. Scale the weight to something heavy (around 80% of your 1RM) To scale muscle-ups, do some sort of pull-up (rings are preferred, but bar is acceptable) and dip (rings, 30″ box, or parallettes)

AMRAP in 30 min:
7 cleans, 185/125#
7 muscle-ups
run 400m