WARM UP
2 x 500m Row (Sub 3min. heat)
Rest 45sec. between heats. Make the second one slightly faster than the first.

10 min Rest/Stretch
EX: Good mornings w/PVC and a few w/45lb bar - NOT TOO MANY! GHD back extensions.. Do not ignore your hamstrings and your gluteus!

STRENGTH
Deadlift 2x2x2x2x2x2x2
Get your back WARM! Do 5 T&G @95 and 5 T&G @135. Start first set @155.
EX:155-185-205-225--255--275-285-290... Don't be afraid of 300 if your feeling good. Don't get discouraged shoot for at least 285lb (or your body weight and a half = 240).

METCON
Just kidding! Chill and drink your protein. Tomorrow is a REST day!