Strength: week 3
Deadlift 4*8 @ 65% the last set is for max reps.
Beginners:
Deadlift 4*5 add 5 kg to previous week

Ring Dips:
Find your max and then
1. If you can do more than 15 dips, do weighted dips 3*5
2. Less than 15 reps – 3 sets @ 50%
3. Jump up and slowly down 3*4
4. Push up 3 sets @ 50%

Metcon: for time
80 Double unders
40 Russian kettlebell swing 24/16
20 Toes to bar
60 Double unders
30 Russian kettlebell swing 24/16
15 Toes to bar
40 Double unders
20 Russian kettlebell swing 24/16
10 Toes to bar