1) Muscle Up Work!  

Adv:
EMOM 6:
3-5 ring muscle ups (focus on being efficient with energy)

Intermediate:
Alt EMOM 6:
Min 1: 5 false grip ring pull ups (focus on pulling as low on chest as possible)
Min 2: 10 ring dips

Scaled:
EMOM 6:
5 c2b + 5 banded ring dips (8 if doing bench dips)

2) 7 rounds:
1 min max cal row
1 min max lateral burpees over rower
1 min rest

*score is cals + reps*