Strength:
Deadlift 4*7 @70%

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

Metcon: 15 min EMOM
1: Deadlift 3 reps @ 85%
2: 12 Calories bike/ 15 calories row
3: 12 Burpee

Option B: 15 min EMOM
1: 12 Russian kettlebell swing 16/10
2: 8 Calories bike/ 10 calories row
3: 8 Burpee