Strength: week 11 deload
Deload deadlift 4*5 @ 65%
Beginners:
Deadlift 4*5 add 5 kg to previous week

Ring Dips:
Find your max and then
1. If you can do more than 15 dips, do weighted dips 3*5
2. Less than 15 reps – 3 sets @ 50%
3. Jump up and slowly down 3*4
4. Push up 3 sets @ 50%

Metcon: 16 min AMRAP
2 Kettlebell swing 24/16
2 Toes to bar
2 Handstand push up
* Add 2 reps every round