Strength: week 9
Back squat 4*5 @85% last set max reps

Beginners:
Back squat 4*5 add 5 kg to previous week

Strict pull up:
1. Find your max
2. More than 15 reps – 3*5 add weight
3. Less than 15 reps – 70%-60%-60%
4. Pull up progression
https://youtu.be/aMrFKwYsR0A

Metcon: 15 min AMRAP
12 Front squat 60/42.5
12 Bike calories/ 16 Row
12 Deadlift 60/42.5