Strength: week 5
Deadlift 4*7 @ 75% 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: 14 min AMRAP
30 Double unders
30 Wall ball 20/14
30 One arm kettlebell swing 24/16 ( 15 each hand)

Option 2: 14 min AMRAP
60 Single unders
20 Wall ball
20 One arm kettlebell swing ( 10 each hand)