Strength:
Press 4*5 @ 80% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to last week

Hollow hold 4*45 secounds

Metcon: 18 minAMRAP
20 Kettlebell swing 24/16
20 Weighted lunges
12 calories Bike or 18 Row