Start with a thorough warm-up, including dynamic stretching and foam rolling to prepare your body for the workout. For the row, aim for a consistent pace throughout, focusing on a strong leg drive and a controlled recovery. Break up the double-unders as needed to maintain a steady rhythm. For the squat clean thrusters, use a weight that challenges you but allows you to maintain proper form. Break up the reps as needed to avoid fatigue. If you do not have access to a rower or jump rope, substitute with a cardio machine or jumping jacks. If you have mobility limitations, modify the squat clean thrusters with a front squat and push press. After completing the workout, cool down with light cardio and stretching, particularly focusing on your legs and shoulders. The goal is to build endurance and strength while maintaining proper technique throughout the workout.