Strength:
Back squat 4*5 @ 85%
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: For time
50 Front squat 60%
The start of every minute 5 toes to bar