Strength: week 5
Press 4*6 @ 75% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to previous week

Hollow hold
4*45 Seconds

Metcon: 14 min EMOM
1: Max calories bike/ row
2: 7 Handstand push up
*Your score is the sum of all calories