Strength:
Press 4*8 @ 65% 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: For max reps
Tabata Strict pull-up
Tabata Burpee
Tabata AbMat Sit-Up
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals
Tabata score is the total reps performed in all of the intervals