1) MU/PU Progressions

Scaled/Intermediate:
5 Rounds:
5 Band Assisted Ring Transitions*
10 bench dips or bar dips
Rest 2 min btwn sets
*try to use less band assistance than last time

Advanced
Strict Ring Dips
3 Rounds:
Max Reps In 2 Minutes
Rest 2:00

2) CrossFit 18.3
2 rounds for time:
100 double unders (scale: 100 singles)
20 ohs (115/80)
100 double unders (scale: 100 singles)
12 ring muscle ups (scale: 12 pull-ups)
100 double unders (scale: 100 singles)
20 db snatches (50/35)
12 bar muscle ups (scale: 12 pull-ups)

18 min cap