Strength:
Deadlift find 1RM

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

Metcon: For time
21-15-9
Deadlift 60%
Handstand push up
Time cap 9 min

Option B: For time
21-15-9
Deadlift 60%
Hand release push up
Time cap 9 min