Strength:
Deadlift 4*9 @ 60%

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

Metcon: 5 rounds for time
3 Deadlift 100/70
3 Rope climb
200m Run

Option B: 5 rounds for time
6 Kettlebell deadlift
3 Floor climb
200m Run/ Row