Bench - 1x8@50%, 2x8@60%
K2E - 4x8
Push Press - 1x8@40%, 2x8@50% of your 1RM jerk
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. The last few reps of the heavier sets of 8 should be difficult, but not to failure.
Remember the bikini, boat party, or whatever would make you o.k. with this.
30 GHD sit ups
400 m run