Ring dips 7 x 3 (Scaled do 7 x5 perfect push ups)
3 Power cleans 185/125
7 Box Jumps 30/24
For ring dips add weight across sets if possible. For METCON Power clean should represent around 80% of 1 rm. Box jump if your confident, Be smart and scale as needed. As always if your unsure of anything talk to your coach to figure out appropriate scaling options.