Strength:
Sumo deadlift 5*5 @ 72%
Beginners:
Deadlift 4*5 add 5 kg

Metcon: 16 min AMRAP
50 Double unders
12 Toes to bar
20 Weighted step up 22.5/15

Option 2: 16 min AMRAP
100 Rope jump
12 V up/ Tuck up
16 step up