Strength:
Weighted Pullups
5-5-5
Go as heavy as possible but dont go under 5 reps. Scale as needed.

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Clean and Jerks (#50/35)
Strict Dips (use rings/bars/boxes)
Double Unders