Strength: week 8
Back squat 4*6 @80% 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: 15 min AMRAP
10 Thruster 42.5/30
20 Double unders

Option 2: 15 min AMRAP
7 Thruster 30/20
60 Single unders