Strength:
Deadlift 4*9 @ 60% the last set is for max reps.
Beginners:
Deadlift 4*5 add 5 kg to last week

Ring Dips:
Find your max and then
1. Weighted 3*5
2. 3 sets @ 50%
3. Jump up and slowly down 3*4
4. Push up 3 sets @ 50%

Metcon: 3 rounds for time
400m Run
5 Bar muscle up/ 10 Chest to bar
10 Sumo deadlift high pull 50/35