Strength:
Deadlift 5-5-5+
Add 5 kg to previous week.

Chose on option:
Strict pull up 100%-70%-60%- 60%
weighted pull up 4*5
2 sets of 5 ring rows,2 sets of 20-30 seconds static hold

Metcon: 5 Rounds for time
10 Deadlift (60%)
10 Hang dumbbell clean & jerk 22.5/15 kg
200m Run