1.) Moderate and Steady (formerly known as Slow and Steady)
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 3 Front Squat @ approx 85% every 3 minutes for 12 minutes
*3.) Establish 1RM Split Jerk in under 20 minutes
note: i recommend using the blocks
*4.) Parallel Bar’s Challenge no. 1
unbroken:
5 Dips
Walk (past the post on other end)
4 Dips
Walk (back to the start point walking backwards)
3 Dips 
Walk
2 Dips 
Walk 
1 Dip
note: 3 attempts
*5.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: complete both each minute. chest must touch ground for push-ups use dumbbells for feet and keep your hands intertwined behind your head for sit-ups
*6.) Muscle Up Challenge Day 25
25 Muscle ups