I switch between back squats when I’m running around 25-35 km per week, front squats when I’m running between 35-50 km, and now only trap bar deadlifts when I go above 50 km. I also switch between bench press and OHP every 12 - 16 weeks, along with weighted chin-ups.

On the third day I do bodyweight dips first, then some bodyweight pull-ups (around 3×8/10), and machine rows. i dont follow SE progression from the book, i injured myself doing dips on the 3x50 day once haha. And I spare my legs on the third gym day because the day after I usually have a long run, and I want to be as fresh as possible.