Strength:
Deadlift 10-10-10-10
55%-60%-65%-70%

Beginners:
Deadlift 4*5 Add 5 kg to previous week

Metcon: Every 90 seconds for 5 rounds
200m Sprint
Max burpee until the end of 90 seconds
Rest 90 seconds
This is a all out sprint, your score is the sum of all burpee