Strength: week 8
Deadlift 4*6 @ 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: 3 rounds for time
400m Run
21 Weighted lunges 24/16
12 Toes to bar

Option 2: 3 rounds for time
400m Run
15 Weighted lunges
12 V up/ Sit up