Strength: week 6
Deadlift 4*5 @ 80% 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: 16 min EMOM
1: Max calories bike/row
2: Burpee box jump
3: Dumbbell press 22./15
4: Hollow rock
Your score is the sum of all reps