Strength:
Weighted lunges 3*10 (each leg)
Add 2.5 kg to last week

Ring dips:
1: 100%-70%-60%-60%
2: Regular dips 100%-70% + 2 sets of 5 assisted ring dip
3: No dips at all, do 4 sets of 10 perfect push up ( if necessary use a box or the rig)

Metcon: For time
10-9-8-7-6-5-4-3-2-1
Deadift 80/55 kg
box jump
30 Double unders after each round