Strength: week 3
Press 4*8 @ 65% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to previous week

Hollow hold
4*45 Seconds

Metcon: 20 min AMRAP
5 Push jerk 60/42.5
10 Pull up
15 V up

Option B: 20 min AMRAP
8 Dumbbell push press
7 Pull up/ Ring row
10 Sit up