Strength:
Press 4*4 @ 85% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to last week

Hollow hold 4*45 secounds

Metcon: 4 rounds of 3 min work 1 min rest
14 Dumbbell push press 22.5/15
10 Burpee
*Your score is your best round