Strength: week 11 deload
Press 4*5 @ 65%
Beginners:
Press 4*5 add 2.5 kg to previous week

Hollow hold
4*45 Seconds

Metcon: 4 rounds for time
400m Run
30 Double unders
16 Dumbbell snatch

Option 2: 4 rounds for time
400m Run/ Row
60 Rope jump
10 Dumbbell Push press 12.5/7.5