Strength: week 2
Back squat 4*9 @60% 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: 3 rounds of 3 min work 1 min rest
10 Goblet squat 24/16
20 Kettlebell swing 24/16
30 Double unders
* Your score is your best round

Option B: 3 rounds of 3 min work 1 min rest
10 Air squat
15 Kettlebell swing
60 Single unders
* Your score is your best round