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Upgrade

I'd upgrade your cpu along with GPU.
Any significant gpu upgrade will be bottlenecked, which given you've got a 144hz screen probably means you're chasing every frame.
 
You'd have to jump platform.
Am3+ is dead.

And it depends on your budget.

Ryzen on am4 is something that's good, but in terms of getting every last frame isn't because it still lacks some core for core. My limited use of my own Ryzen and vega 64 set up thus far has been fine, but I imagine there are games which it won't max out the GPU to get 144 frames. However with possible future drop in upgrades perhaps it'll last as a platform.

Or there's coffeelake
 
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