Strength: week 11
Back squat 4*5 @65%

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: 4 rounds of 3 min work 1 min rest
10 Weighted step up 20/10
10 V up
10 Chest to bar pull up