Strength:
Weighted lunges 3*6 (each leg)
Add 2.5 kg to last week

Ring dips:
1: If you can do more than 15 reps add weight and do 4 sets of 5 reps.
2: 100%-70%-60%-60%
3: Regular dips 100%-70% + 2 sets of 5 assisted ring dip
4: No dips at all, do 4 sets of 10 perfect push up ( if necessary use a box or the rig.

Metcon: 20 min AMRAP
400m Run
40 Air squat
30 Sit up
20 Push up