Strength: week 6
Press 4*5 @ 80% the last set is for max reps.
Beginners:
Press 4*5 add 2.5 kg to previous week

Hollow hold
4*45 Seconds

Metcon: 15 min AMRAP
10 Dumbbell push press 22.5/15 (5 each hand)
15 Toes to bar
30 Wall ball shots 20/14

Option 2: 15 min AMRAP
6 Dumbbell push press 12.5/7.5 (5 each hand)
10 Sit up
20 Wall ball shots 6/4