Strength:
Deadlift 3-3-3-3
80%-85%-90%-90%

Ring dips:
1. Weighted 4*5
2. 4*5
3. Jump up and slowly down
4. Band ring dips

Metcon: 4 rounds
Every 4 min complete
400m run
10 Deadlift @ 60%-70%
* Start every 4 minutes