Strength:
Deadlift 4*6 @ 75% the last set is for max reps.

If you are doing Murph on Friday skip this part.
Strict pull up:
Find your maximum
1.More than 15 reps do weighted 4*5
2. 70%-60%-60%
3. Partner assisted pull up 4*4-5 reps
4. Static hold 4*20-30 sec
5. Ring row 4*5-8 reps

Metcon: 12min AMRAP
35 Double unders
14 Kettlebell snatch 24/16 ( 7 each hand)