Lift: Bench 3sx3rm into 3 attempts @ HS
Drop to 70-90% 2sxME reps (rest 2-3min)

Wod: Cap?
50 back squats 95/65-75/55 G*155/105-135/95
30 burpees
50 Hang power cleans
30 burpees
50 Power jerk

Core buy out:
good mornings 5sx10r