Strength:
Press 4*5 @ 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: 15 min EMOM
12 Bike calories/ 18 row calories
12-10 Burpee
7-5 Strict handstand push up/ 10 Z press