Strength: week 10
Back squat 4*3 @90% 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: For time
21-15-9
Thrusters 42.5/30
Toes to bar
* Every 1 min complete 3 handstand push up

Option 2: 12 min AMRAP
10 Sit up
8 Push up
7 Front squat 40/27.5