Ring Dips 5 x max reps
Pull Ups 5rm
Perform 2 clean and jerks on the minute for 15:00.
For the SWOD, do a set of ring dips, and then a set of pull ups, resting 1:00 to 2:00 in between efforts.
For the metcon, use 70 -75 % of your 1rm, but don't lower the weight once you start. Perform 5 burpees per missed rep at the end of the 15:00. Your score is the time it takes to finish including burpee penalty time. (If you have no penalties, you probably went too light!)