Strength:
Deadlift 4*4 @ 85% the last set is for max reps.
Beginners:
Deadlift 4*5 add 5 kg to last week

Ring Dips:
Find your max and then
1. Weighted 3*5
2. 3 sets @ 50%
3. Jump up and slowly down 3*4
4. Push up 3 sets @ 50%

Metcon: 3 Rounds for time
400m Run
10 Deadlift 90/60
5 Bar muscle up