Strength:
Deadlift 4*10 @ 55% the last set is for max reps.

Strict pull up:
Find your maximum
1.More than 15 reps do weighted 4*5
2. 70%-60%-60%
3. Partner assisted pull up 4*4-5 reps
4. Static hold 4*20-30 sec
5. Ring row 4*5-8 reps

Metcon: 12 min AMRAP
20 Russian kettlebell swing 32/20
50 Double unders