Strength:
Press 4*10 @ 55% the last set is for max reps.

Ring Dips:
Find your max and then
1. Weighted 3*5
2. 3 sets @ 50%
3. Jump up and slowly down 3*4
4. Push up 3 sets @ 50%

Metcon: For time
50 Shoulder to overhead 60/42.5
65 Toes to bar
* Every min 3 burpee
Divide the reps any way you want.