Strength:
Deadlift 4*3 @ 90% 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

Partner WOD: 10 rounds for time
200m Run
Max dumbbell shoulder to overhead 22.5/15
*Partner one is running while the other is performing shoulder to overhead
*Your score is the sum of all reps