Strength:
Back squat 4*8 @ 65%
Last set for max reps
Beginners:
Back squat 4*5 add 5 kg to last week

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
20 Thrusters 42.5/30
400m Run
20 Toes to bar
400m Run
20 Thrusters 42.5/30