Strength:
Deadlift 4*3 @ 90% 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%
*If your doing 90% deadlift you can skip this part

Metcon: 12 min EMOM
1: Max deadlift 50%-60%
2: Max Double unders

Option B: 12 min EMOM
1: 15 Russian kettlebell swing 16/12
2: 40 Sec max single unders 20 sec rest