Strength:
Press 4*6 @ 75% 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: 12 min as many reps as possible
Push press 60/42.5
200m Run
* your goal is max push press, every time you stop run 200m.