Sunday

Strength
Chin-ups (2-2-2-2-2-2-2)
Palms facing in, overhead grip on pull-up bar. From a fully extended dead hang, pull chin over bar, & back to full extension

Add weight each set as possible. If you do not have chin ups, scale to 10 sets of 2 negatives as slow as possible. If a chin-up negative is not available, do 7 sets of 8 bicep curls.
Metcon (5 Rounds for reps)
5 rounds on a 4 minute clock:
3 minute AMRAP
100 double unders
11 burpees
max single arm dumbell thruster 50/35
1 minute rest