Lift: Jerk complex x5s
Push press + push jerk + jerk (3+2+1)

Wod: 15 min amrap
3/5 muscle ups (ring/bands or strict Dips)
11 D-ball toss
11 TTB
11 cals on the erg

Core buy out:
Hallow hold x 1:00min each side
X3s