I came early to work on my deadlift. After a warm up row and some mobility I did 5 sets of 5 170 lbs deadlift (80% of a rep max). Then I did bootcamp and CrossFit. I felt good afterwards, CrossFit wod was really intense. It was a partner wod which was fun. I did use rx weight for the shoulder to overhead but I was struggling with the weight after all the things I have done before. SO my coach and partner did one more rowing round and def more shoulders to overhead.
Bootcamp Amrap 20 min
60 push ups
80 lateral jumps
100 mountain climbers (fast,sprint)