Strength: week 10
Deadlift 4*3 @ 90% 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: 12 min EMOM
1: 16 Kettlebell snatch 24/16 ( 8 each hand)
2: 12 calories bike/ 16 row
3: 16 Box jump over