Strength: not for time
4*8 Z press
add weight from previous week
Ring dips:
1: If you can do more than 15 reps add weight and do 4 sets of 5 reps.
2: 100%-70%-60%-60%
3: Regular dips 100%-70% + 2 sets of 5 assisted ring dip
4: No dips at all, do 4 sets of 10 perfect push up ( if necessary use a box or the rig)

Metcon: 4 rounds for time
8 Deadlift 80/55 kg
8 strict pull up
400m Run