Strength: week 2
Press 4*9 @ 60% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to previous week

Hollow hold
4*45 Seconds

Metcon: 4 rounds
1 Min: 50 Double unders
1 Min: 5 Strict handstand push up
1 Min: 25 Abmat sit up
1 Min: 12 Bike calories
Rest 1 min

Option B 4 rounds
1 Min: 75-100 Single unders
1 Min: 10 Push up
1 Min: 18 Abmat sit up
1 Min: 8 Bike calories
Rest 1 min