Strength:
Weighted lunges 3*10 (each leg)
Add 2.5 kg to last week

Ring dips:
1: 100%-70%-60%-60%
2: Regular dips 100%-70% + 2 sets of 5 assisted ring dip
3: No dips at all, do 4 sets of 10 perfect push up ( if necessary use a box or the rig)

Metcon: 12 min AMRAP
10 Hang dumbbell clean & jerk 22/15 kg
20 V ups

Cash out: 3 rounds of
45-60 sec Hang from the pull up bar
Rest=work