Lift: CJ : 1r every 2 min x10min
After: 30sec emom x 6r @135/95 (5rounds)

Wod: 5rft
7 push jerks (155/105-135/95-95/65)
5 muscle ups (ring) / 7 c2b
15 cals assult bike

Buy out:
And barbell sit ups 3sx15r