Strength:
Weighted lunges 3*6 (each leg)
Add 2.5 kg to last week

Strict pull up:
1: If you can do more than 15 reps add weight and do 4 sets of 5 reps.
2: 100%-70%-60%-60%
3: 2 sets of 5 ring rows,2 sets of 20-30 seconds static hold

Metcon: For time
21-18-15-12-9-6-3
Push up
Goblet squat