For time:
150 single-unders
15 bar muscle-ups
10 squat cleans, 43/30kg*
150 single-unders
10 bar muscle-ups
15 squat cleans, 43/30kg.*
150 single-unders
5 bar muscle-ups
20 squat cleans, 43/30kg.*
150 single-unders

– – –
Beginner:

For time:
75 single-unders
15 pull-ups
15 bar dips
10 squat cleans, 35/25kg.*
75 single-unders
10 pull-ups
10 bar dips
15 squat cleans,  35/25kg.*
75 single-unders
5 pull-ups
5 bar dips
20 squat cleans, 35/25kg
75 single-unders

The reps and loads have been reduced to allow a focus on mechanics. The bar muscle-up has been modified to a pull-up to develop upper body pulling strength. During the single-unders focus on a small jump and keeping your hands close to your hips. If pull-ups and/or bar dips are not yet possible without assistance, use a band that allows them to be done in two sets or less. During the squat cleans ensure the hip is fully extended by squeezing the glutes prior to receiving the bar in a sound front squat with the elbows high.