Strength:
Press 4*9 @ 60% 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: 15 min AMRAP
40 Double unders
200m Run
10 Overhead squat 42.5/30