Strength:
Weighted lunges 3*10 (each leg)
Find a safe weight to start.

Ring dips:
1: 100%-70%-60%-60%
2: Regular dips 100%-70% + 2 sets of 5 assisted ring dip
3: No dips at all, do 4 sets of 10 perfect push up ( if necessary use a box or the rig)

Metcon: 3 rounds for time
400m Run
16 Kettlebell snatch 24/16 kg
10 Handstand push up

Cash out:
3 Rounds of 30-45 sec Hollow hold 1 min rest