Strength:

Barbell bent over row 3*8
Add 2.5 kg to 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: 16 min AMRAP
16 Kettlebell snatch 24/16
8 Handstand push up
50 Double unders