Strength:
Z press 3*10 (each hand)
Find a safe weight to start.

Ring dips:
1: 100%-70%-60%-60%
2: Regular dips 100%-70% + 2 sets of 5 assisted ring dip
3: No dips at all, do 4 sets of 10 perfect push up ( if necessary use a box or the rig)

Metcon: 4 rounds of 5 min each
400m Run
15 Burpee
10-8 Strict pull up
* Try to rest at least 1 min