Strength:

Deadlift 7-7-5-5
75%-80%-85%-85%
Add 2.5 kg to previous week

Strict pull up:
1.If you can’t do any pull up, follow the pull up progression
2.100%-70%-60%-60%
3.If you can do more than 15 reps do 4 sets of 50% strict ring MU

Metcon: 10 min AMRAP
1 Deadlift 70%
30 Double unders
Add 1 rep of Deadlift every round

Cash out: 3 rounds
10 Hollow rocks
10 V up
10 Tuck up
10 sec Hollow hold
Rest 1 min