Strength:
Deadlift 5-5-5+ 80% of your 5RM.
Last working set do maximum good reps

Strict pull up 100%-80%-60%-60%
If you can do more than 15 reps add weight for 3 sets of 5,
the weight should be maximum for 5 reps.

Metcon: 12 min AMRAP
12 Dummbell shoulder to overhead 22.5/15
12 Box jump