Deadlift 5rm + Row/GHD

Warmup

Samson stretch
10x Back ext
20x Reverse Hyper
Deadlift empty bar x 10
Deadlift 50% x 5
Deadlift 75% x 3
Deadlift 90% x 2

Deadlift 5rm

315-325-330

Last pull on last set got ugly. Others were fairly clean. lock out was achieved on all.

Metcon 10 min amrap

20cal row
15x GHD situps

5 rounds + 8 cal

back was feeling weird on the GHDs, row was feeling strong like bull, 1cal per pull.

5x skin the cats
5x assisted back levers

shoulder lacrosse ball lovin

Diet- 3 eggs,3egg whites, raspberries, spinach, almonds. chicken breast, chicken sausage, swt potatoes, almonds. 7 hour gap before wod. post wod- chicken sausage, avocado, swt potatoes, 2 pc dark chocolate. 12 fish oil caps (thru out day). 7 hour gap before wod didnt seem to affect me, ate a bunch at lunch because i knew i wasn't going to have a chance at food, unless i ate some crappy pizza provided at a school meeting. i skipped it. felt fine all day and during the wod. ate a shit ton of almonds to stave off the hunger pangs at lunch. forget to buy eggs so i had to skip the post wod shake, ate alot at dinner to try to make up.