Strength:
Press 4*9 @ 60% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to last week

Hollow hold 4*45 secounds

Metcon: 3 rounds of 4 min AMRAP
10 Dumbbell snatch 22.5/15
10 box jump
10 Toes to bar
*1 min REST after each round
* your score is your worst round