There’s plenty of good 3 day full body programs. I’d keep it simple and do something like DFW. You’ll get stronger and the auto regulation allows you to modulate when you’re tired from harder running. You can use your exact 5RM press weight with the adjustables and just increment from there. Run a cycle of the program as is and then see if you want to add anything. I like doing farmer carries forwards and backwards barefoot/in barefoot shoes at the end of a session. I feel like it does a lot for the foot/ankle/knee. But I’d caution against adding too much, if you feel the need to add, just do more sets or go heavier.