Strength: Deload week
Back squat 4*5 @ 60%
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
150 Wall ball shots 20/14
Every time you stop 15 kettlebell Russian swing 32/24

Option B:
100 Wall ball shots/ Air squat
Every time you stop 10 kettlebell Russian swing