Begin with a thorough warm-up, including dynamic stretching and mobility exercises for the shoulders and wrists. For the muscle-ups, break them up into manageable sets and focus on maintaining good form throughout. If you're unable to do a muscle-up, modify with jumping muscle-ups or assisted muscle-ups using a band. This workout is a significant challenge, so pace yourself accordingly. Take breaks as needed, but try to keep them short to maintain intensity. After completing the workout, cool down with static stretching for the upper body, particularly the chest, shoulders, and triceps. Take time to stretch the wrists and forearms as well.