Strength: Deload week
Press 4*5 @ 60%
Beginners:
Press 4*5 add 2.5 kg to last week

Hollow hold 4*45 seconds

Metcon: 3 rounds for time
400 m Run
15 Toes to bar
20 Kettlebell thruster 24/16

Option B: 3 rounds for time
400 m Run/ Row
15 sit up
20 Goblet squat 16/12