Strength:
Press 4*4 @ 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: for time
50 Double unders
10 Toes to bar
10 Press 50/35
50 Double unders
20 Toes to bar
20 Push press 50/35
50 Double unders
30 Toes to bar
30 Push jerk 50/35