Strength: week 8
Press 4*6 @ 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: 14 min AMRAP
12 Cal bike/ Row
12 Push press 60/42.5
12 Chest to bar pull up

Option 2: 14 min AMRAP
8 Cal bike/ Row
8 Push press 40/27.5
8 Pull up/ Ring row