Strength:
Deadlift 4*8 @ 65% 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: 4 rounds of 3 min AMRAP
15 Wallball 20/14
20 Kettlebell one hand Russian swing 24/16 ( 10 each hand)
30 Double unders
1 min Rest
*Your score is your worst round