Begin with a thorough warm-up, including mobility exercises for the shoulders and hips, and activation drills for the core and glutes. For muscle-ups, aim for a smooth and controlled transition between the pull-up and dip phases. If you're unable to perform muscle-ups, modify with chest-to-bar pull-ups and dips. In thrusters, maintain good form throughout the movement, with the barbell resting on the front rack position. If 95/65 lbs is too heavy, reduce the weight to maintain proper technique and safety. For GHD sit-ups, focus on a full range of motion, with the hips extending fully at the top of the movement. If GHD sit-ups are too challenging, modify them with regular sit-ups or ab-mat sit-ups. This workout is a high-intensity challenge that requires a balance of strength and conditioning. Pace yourself appropriately, and aim to maintain a consistent effort across all three rounds. Finish with a cooldown involving stretching, particularly focusing on the shoulders, hips, and core.