Strength:
Deadlift 9-9-9-9 (65%)
Ring dips between each set 100%-70%-60%-60%

Metcon : "When Michelle meets Annie"
Tabata (20 sec on/10 sec rest) for 4 minutes
Max Back squat 42.5/30
-1 min rest-
For time: 50-40-30-20-10
Double unders
Abmat sit ups

Scaled :
Tabata air squat
-1 min rest-
For time:
100-80-60-40-20 rope jump
20 sit ups