Strength: week 4
Deadlift 4*7 @ 70% 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
400 m Run
30 Kettlebell swing 24/16
20 Pull up
400 m Run
25 Kettlebell swing 24/16
15 Pull up
400 m Run
20 Kettlebell swing 24/16
10 Pull up

Option B: 3 rounds for time
400 m Run
20 Kettlebell swing
10 Pull up/ Ring row