Deadlift (PR) + Rowing/Ball Slams

Morning
A.) Deadlift 3x3 to 90%
B.) 5rnds FT: 200m row/10ball slams @ 30lbs

Results
A.) 155x5/245x5/355x3/405x3/455x3/505x3(PR)
B.) 7:10

Notes:
I thought about being conservative with the top end reps on the deadlift today...then I decided that was a stupid idea.

Admittedly, I've had some junk going on in my lower back for the past few months and its finally gone ahead and gone full blow 'tweak'. I don't care, it was completely worth it.

This marks yet another compound lift which I am moving my previous 1RM for a x3. (The others are squat and shoulder press). Need to focus on some mobility for my lower back, but it could have been a lot worse.

The metcon was great. The weight wasn't very heavy and I was able to pull a consistent 1:56 on the rower. I know, I know, its not really that great of a score on the rower but in my defense I did just pull 505lbs for a x3.