Strength: week 5
Back squat 4*6 @75% 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: 12 min AMRAP
10 Front rack lunges 60/42.5
15 Turkish sit up 20/10