Strength:
Press 4*10 @ 55% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to previous week

Hollow hold
4*45 Seconds

Metcon: 15 min AMRAP
10 Dumbbell push press 22.5/15
10 Chest to bar
200m Run

Option B: 15 min AMRAP
8 Dumbbell push press 12.5/7.5
10 Pull up/ Ring row
200m Run/Row