Warm up with some light stretching and mobility work to prepare your body for the workout. For each round, aim to complete the muscle-ups and power cleans unbroken, and break up the handstand push-ups as needed to maintain good form. If you cannot perform muscle-ups, substitute with 4 pull-ups and 4 dips. If you cannot perform handstand push-ups, substitute with pike push-ups or dumbbell shoulder presses. Maintain a steady pace throughout the workout, focusing on quality movement over speed. After completing the 30 rounds, finish with a 2,022 meter row at a moderate pace to cool down and flush out your muscles.