Strength:
Back squat 4*7 @ 70%
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: 5 Rounds for time
200m Run
8 Front rack lunges 50/35