Will a manual trans from a 2009 4.0 work with my 88 2.9L with the FM146?

[Aidan_1988_xlt]

So I recently acquired a 1988 xlt 2.9 that was originally auto that the guy before me swapped to the fm146 and I believe it’s going bad. He put a clutch and slave in it, (doesn’t seem like he did flywheel though) and I have a grinding noise in all gears except 4th and it also does it idling in neutral but goes away when I push the clutch down. From the research I’ve done so far on this website it seems like the ball bearings inside are likely worn and I know that the reason it doesn’t do it in 4th is because it’s the 1:1 ratio. I’ve also learned I can swap in a M5OD-R1from a 90s-2000s ranger and it’ll bolt up to my 2.9 as they use the same block as the 4.0 OHV. I have a buddy with a manual trans from his ‘09 4x4 4.0 SOHC and I know those ones seemed to use the M5OD-R1HD, so I’m wondering would that trans work with my 2.9 if I want to swap it? Or do I need to use the M5OD-R1
from the 4.0 OHV? I am a third year diesel truck mechanic and know my way around transmissions and have done several clutches and input shafts on freightliners and Mack’s and I’ve done a clutch in my 07 2.3L 2wd Ranger so I’m not completely opposed to getting a kit to rebuild the current FM146 that’s in my 88 now, but I’ve never done a trans rebuild and it does seem a bit daunting and whereas the M5OD-R1 is more reliable I’d feel it would be better to swap it. I’m sure there’s some info on this question already on here but I couldn’t exactly find the answer but I’m sure I could if I looked harder I could find one but wanted to make this post to see what more info/discussion I could drum up. Any advice is appreciated, thank you.