Strength: 
Barbell bent over row 3*10
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: 12 min AMRAP
3 Bar muscle up
15  Kettlebell swing 24/16 kg
30 Double unders