Rx =
3 rounds of:
16 front rack dumbbell lunges (35s/25s)
10 pull-ups
Into
3 rounds of:
16 front rack dumbbell lunges (35s/325s)
10 ring dips

Rx+ =
3 rounds of:
16 front rack dumbbell lunges (50s/35s)
12 c2b pull-ups
Into
3 rounds of:
16 front rack dumbbell lunges (50s/35s)
8/6 ring muscle ups