Strength: week 7
Deadlift 4*4 @ 85% 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
1 Deadlift 60%
3 Handstand push up
5 Toes to bar
* Add 2 reps each rounds

Option 2: 14 min AMRAP
10 Kettlebell deadlift 20/12
12 Push up
15 Sit ups