Strength:
Deadlift 4*9 @ 60% 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: 4 rounds of 3 min work 1 rest
20 Kettlebell swing 24/16
15 Wallball 20/14