Strength: week 7
Press 4*4 @ 85% 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 for time
60 Double unders
12 Dumbbell push press 22.5/15 (6 each hand)
8 Bar muscle up/ 12 C2B

Option 2: 4 rounds for time
180 Single unders
8 Dumbbell push press 12.5/7.5 (6 each hand)
12 Pull up/ Ring rows