Strength: week 7
Back squat 4*4 @85% 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: 6 rounds of 90 sec work 30 sec rest
10 Thruster 40/27.5
Max double unders until the end

Option 2: 6 rounds of 90 sec work 30 sec rest
10 Front squat
Max Single unders until the end