Lift: back squat 3sx10r (exp)
1st rep: 5 second eccentric + 9r T&G
Drop set : 3sx3r pause squats 80-90%

Wod: emom 12 min (DL: 405/275-315/215-225/155)
Even min: 3 muscle ups
Odd min: 1 Dl into Max cals ass bike

Core buy out:
Kick stand Dl 3sx12 (DBx2)

Murph prep cardio:
1 mile run | rest 2 min | 1 mile run vest