Strength:
Back squat 4*3 @ 90%
Last set for max reps
Beginners:
Back squat 4*5 add 5 kg to last week

Strict pull up: If your are doing heavy squats today you can skip this part
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
5-10-15-20-25
Wall ball 20/14
Burpees
200 m Run after every round

Option B:
5 rounds for time
10 Wall ball 6/4
10 Burpees
200 m Run/ Row