Strength: week 4
Press 4*7 @ 70% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to previous week

Hollow hold
4*45 Seconds

Metcon: 5 rounds for time
60 Double unders
15 Hand release push up
10 Dumbbell snatch 22.5/15

Option B: 5 rounds for time
180 Double unders
10 Push up
6 Hang dumbbell snatch 12.5/7.5