Strength:
Press 5-5-5+
Add 2.5 kg to previous week.

Choose on option:
Strict pull up 100%-70%-60%- 60%
weighted pull up 4*5
2 sets of 5 ring rows,2 sets of 20-30 seconds static hold

metcon: 4 Rounds of 4 min
400m Run
10 Box jump
5 Shoulder overhead 50/35
Your score is your slowest round