Strength:
Back squat 4*9 @ 60%
Last set for max reps
Beginners:
Back squat 4*5 add 5 kg to last week

Strict pull up:
1. more than 15 pull up 4*5 weighted pull up
2.100%-70%-60%-60%
3. Pull up progression

Metcon: 16 min AMRAP
10 Ring dips
20 Wall ball 20/14
50 Double unders