Strength:
Press 4*7 @ 70% 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: 3 rounds for time
400m Run
10 Front squat 60/42.5
6 Bar muscle up