1) Muscle Up Work!  

Adv:
EOMOM 10
4-6 ring muscle ups

Intermediate:
Alt EOMOM 10:
Round 1: 5 pause ring dips (hold for :03-:05 at bottom of dip)
Round 2: 10 hip to ring kips

Scaled:
Alt EOMOM 10:
Round 1: 10 kip swings on bar
Round 2: 5 negative ring dips (lower for :03-:05)

2) 5 rounds:
400m run
15/12 cal bike
1 lap plate push