Strength: Dips (by ability)
1) Bench Dips 4*Max reps
2) Bar dips 4*4-10
3) Ring Dips 4*4-10

(If more than 10 reps can be done unbroken  in last set, scale up)

MetCon: 27-21-15-9 reps of
DU
Overhead Squat

A) Ask coach for specific instructions.
B) DU by ability – 30/20kg squat.
C) 42.5/30kg
D) 50/35kg- Unbroken DU