A,
Week3
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

Rest as needed between sets.

B,
For time:
50 Manmakers@22,5/15kg

1 Rep:
Renegade Row
Push Up
Squat Clean
Shoulder to Overhead
Overhead Lunge Right and Left

Goal: Sub 18 min

C,
3 rounds for quality of:
Adductor Plank, L 20 secs/R 20 secs
10 Hip Thrusts
T-Balance, L 20 secs/R 20 secs