Strength:
Deadlift 4*5 @ 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: 14 min AMRAP
Buy in: 100 Double unders
Then:
7 Deadlift 60%
7 Pull up
7 Burpee
*You only do rope jump once.