Strength: week 1
Back squat 4*10 @55% last set max reps

Beginners:
Back squat 4*5 add 5 kg to previous week

Strict pull up:
1. Find your max
2. More than 15 reps – 3*5 add weight
3. Less than 15 reps – 70%-60%-60%
4. Pull up progression
https://youtu.be/aMrFKwYsR0A

Metcon: For time
21-15-9
Thrusters 42.5/30
Burpee
* After every round 400m Run

Opion B: For time
15-12-9
Kettlebell thrusters
Burpee
* After every round 400m Run/ Row