Lift: Grettel (exp/twist)
3 rounds of:
3 clean and jerks 155/105-135/95-95/65
3 burpees over the bar
Rest 45sec x 4 rounds

Wod: 9-7-5
Muscle up + Thrusters ( AFAP )
Start , between rounds and finish w/400mrun

Ply-out (like buy out but plyometric)
5sx3r kneeling jumps to box jump + wt