Bench - 1x5@50%, 3x5@65%
Pullups - 3x8
Push Press - 1x5@45%, 3x5@55%
sets x reps
If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.
400m run w kb 63 KB SDHP 63 Push Ups 800m Run w kb 42 KB Snatch alternating hands 42 Push ups 400m Run 21 KB Swings