Strength:
Press 4*3 @ 90% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to last week

Accessory work: if your working at 90% you can skip this part
Hollow hold 4*45 secounds

Metcon: 20 min AMRAP
5 Handstand push up
10 Weighted lunges 20/10 plate
15 Pull up

Option b: 20 min AMRAP
5 Push up
10 Lunges
15 Ring rows