Strength:
Press 4*3@ 90% 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 AMRAP
5 Push jerk 70/50
5 Bar muscle up

Scaled: 12 min AMRAP
5 Push press 40/27.5
10 Chest to bar