Strength:
Push press 5-5-5-5
Build to a heavy 5 reps

Beginners:
Press 4*5 add 2.5 kg to previous week

Metcon: 20 min AMRAP
5 Strict pull up
10 Dumbbell press (5 each arm)
30 Double unders

Option B: 20 min AMRAP
10 Ring rows
8 Dumbbell press (4 each arm)
60-90 Single unders