Strength:
Barbell bent over row 3*10
Add 2.5 kg to previous 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: 16 min EMOM
12 Row for calories
3 Weight pull
30-45 sec Farmers carry
30-45 sec Hollow hold