This workout is a high-intensity interval training (HIIT) workout that will challenge your cardiovascular endurance and strength. Before starting the workout, ensure that you have warmed up your entire body, including your upper body, lower body, and core. This can include dynamic stretching, jogging, or jumping jacks. The buy-in portion of the workout involves a row, double-unders, clean and jerks, and bar muscle-ups. Choose a weight that challenges you but allows you to maintain proper form throughout the workout. If you're unable to perform bar muscle-ups, modify with chest-to-bar pull-ups or jumping bar muscle-ups. The cash-out portion of the workout involves a row to help cool down your body and stretch out your muscles. Throughout the workout, focus on maintaining proper form and pacing yourself. Take breaks as needed, but try to keep them short to maintain the intensity of the workout. After completing the workout, cool down with static stretching, focusing on the muscles used during the workout, such as the legs, back, and shoulders.