WEIGHTLIFTING: 

Back Squat
1 x 3 @ 80%
1 x 3 @ 85%
1 x ME @ 90%

METCON:

4 Rounds of 7-Min AMRAP:
25 KB Swing @ 24 kg / 16 kg
15 Toes to Bar
10 Ring Dips
*Rest 1-Min after each AMRAP