Strength:
Press 4*10@ 60% 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: 16 min EMOM
Max weighted sit up 10/5
Max weighted step up 20/10
Farmers carry
Max double unders