A,
WEEK4
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Rest as needed between sets.

Add 2,5kg to your 1RM calculations.

B,
CrossFit Games Open 19.3
For time:
Single Arm Dumbbell Overhead Walking Lunge @22,5/15kg 60m
50 Single Dumbbell Box Step-ups @22,5/15kg, 60/50cm
50 Strict Handstand Push-ups
Handstand Walk 60m

Time cap: 10 mins

C,
For quality:
Monostructural Cardio, 10 mins
--then--
True Hip Stretch, L 2 mins/R 2 mins
Underhand PVC Stretch,