Strength:
Press 4*5 @ 85% 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
20 Russian swing 32/20
30 sit up
40 Air squat