Strength: Deload week
Deadlift 4*5 @ 60%
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: 7 min AMRAP
30 Double unders
20 Kettlebell swing 24/16
10 Burpee to target
Rest 2 min and repeat

Option B: 7 min AMRAP
60-90 Single unders
15 Russian kettlebell swing 16/12
7 Burpee
Rest 2 min and repeat