Strength: week 9
Press 4*5 @ 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: For time
5 Handstand push up
75 Double unders
10 Handstand push up
100 Double unders
15 Handstand push up
125 Double unders
20 Handstand push up
150 Double unders