Strength:
Back squat 5-5-5+
Add 5 kg to previous week.

Choose on option:
Strict pull up 100%-70%-60%- 60%
weighted pull up 4*5
2 sets of 5 ring rows,2 sets of 20-30 seconds static hold

Metcon: 4 Rounds of 4 minute work 1 min rest 
10 Front squat 50/35 kg
20 Push up
30 Double unders