Pick up something very heavy today. Needless to say this is not a deadlifting competition. If you have not been deadlifting regularly then it would be very unwise to pull multiple reps close to your 1 RM. Warm up well. Listen to your coaches and dont let EGO lead you down the path of early retirement.

STRENGTH 

Deadlift
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%

Accessory :

4 x 8 DB Bench Press

4 x 15 GHD Sit Up

WOD 

” Every Thing In Moderation ”

AMRAP 20:
200m Run
7 Deadlifts (100/70)
7/5 Calorie Assault Bike

*Score = The total amount of rounds and rep accumulated at 20:00
*The Run – 1 meter = 1 Rep