Strength: week 10
Press 4*3 @ 90% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to previous week

Hollow hold
4*45 Seconds

Metcon: Tabata
Air squat
Push press 60/42.5
Bike calories
Hollow rock
* Tabata is 20 seconds of work 10 seconds of rest for 8 rounds each movement.