Strength: 
4*6 Z press
add weight from previous week

Choose on option:
Weighted pull up 4*5
Strict pull up 100%-70%-60%- 60%
2 sets of 5 ring rows,2 sets of 20-30 seconds static hold

Metcon: 4 rounds of 3 min work
5 Push press 60/42.5 kg
10 Box jump
*Rest 1 min between rounds