A. Bench press – 5×5 – Increase weight from last week if possible. You should be over 80% of your 1 rep max by now. Alternate your press sets with an easy set of controlled ring rows/body rows, or barbell rows (different barbell).
B. Outdoors, for time:
4 laps overhead KB carry (53/35 or scaled up or down)
4 laps suitcase carry (heavy)
800 m sandbag run.