Before starting the workout, warm up with some light cardio and dynamic stretching to prepare your muscles. For muscle-ups, focus on using proper technique and engaging your core. If you are unable to perform a muscle-up, modify with strict pull-ups and dips or jumping muscle-ups. During squat cleans, use a weight that allows for good form and technique. If 135/95 lbs is too heavy, reduce the weight to maintain proper technique and safety. For GHD sit-ups, focus on engaging your core and using proper form. If GHD sit-ups are too challenging, modify with regular sit-ups or ab mat sit-ups. This workout is a high-intensity challenge that requires a balance of strength and endurance. Pace yourself throughout the rounds and exercises, and finish with a cooldown involving stretching and foam rolling to aid in recovery.