Bench - 1×5@50%, 1×5@60%, 2×3@70%
V Ups - 4x15
Strict Press - 1×5@40%, 1×5@50%, 2×3@60% of your 1RM Jerk
sets x reps
If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.
100 Thrusters (95/65)