Strength:
Back squat 4*10 @ 55%
Last set for max reps
Beginners:
Back squat 4*5

Strict pull up:
1. more than 15 pull up 4*5 weighted pull up
2.100%-70%-60%-60%
3. Pull up progression

Metcon: For time
21-15-9
Overhead squat 40/27.5
400m Run after each set
* 5 Burpee every time you break the set.