Strength:
Press 4*5 @ 80% 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: Every 4 min for 3 rounds complete
400m Run
Max dumbbell push jerk
* Your score is the sum of all push jerks