Sorry I missed that twice a week requirement. No problem though :

MONDAY- Bench 3x3

Row 3x3

Dead lift 3x3

THURSDAY- Overhead press 3x3

Pull downs/weighted chins 3x3*

Squat 3x3

(* or upright rows if no pull down machine and an aversion to chins/pull ups-no biggie)

This would keep focus very high and time spent very short.A key point I forgot to mention in my above every other day suggestion , that holds for any low rep work is that warm ups become more important not only for the obvious injury prevention but because they can make or break the workout from an energy viewpoint.

For 3x3's I pick an absolute baby weight and do a 1x12 this extremely light warm up is a nod to my age a younger lifter could easily skip it-If this is any heavier than something you could be tossing up all day while doing math in your head and smoking a cigarette than you are going too heavy - it's a baby weight you don't want a pump , or any strain what so-ever.

Next a 1x5 somewhere around 50% of what my eventual working weights will be.

From here on out it's singles as I add plates no less than a 30 lb. jump no more than 50. until I'm up to the working weights.

Another key strength training point- don't rush to get to the next set - take all the time you need - should be 3-5 minutes between sets especially as you move into higher ranges of your RM.

You may not have an absolutely accurate of RM's upon which to base starting weights - no big thing if you start out lower than 80%1RM if the first set is just way too easy add 4-5 lbs. and call that first one a warm up. you'll get the weights straightened out that first workout by doing so and wont waste anytime with the "well NEXT time I'll make a bigger jump since it was too light" stuff. Of course you only do this the first workout - this is not to failure training and the first workouts of a 3x3 shouldn't be "kill yourself hard" - that comes later as the weights ramp up over time and really only at the very end of a cycle.

RUSS