Strength:
Press 4*6 @ 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: 15 minAMRAP
16 Kettlebell snatch 24/16 ( 8 each hand)
20 Wall ball 20/14
50 Double unders