Seek and ye shall find

TRAINING:

Part I (warm up)
mwod
Fran (not for time)
21-15-9
thrusters (65-75-95)
pull ups
Part II (metcon 1)
"The Duke"
4RFT: 6db snatch (100#)
80m sled pull (160#)
Time: 7:38
------15min break------
Part III (metcon 2)
"Coe"
10RFT: 10 thrusters (95#)
10 ring push ups
Time: 10:42

NUTRITION:

Breakfast (7:30AM) 4 large eggs, 3 pork bacon, 24oz black coffee, 20oz water, 4 d-a, 1600mg beta alanine

Snack (9:15AM) 1 large orange

Snack (10:30AM) almonds, dried fruit (pineapple, mangoes), lara bar (cherry pie), 20oz water

Lunch (2:15PM) 10oz steak, crap ton broccoli, pineapple, strawberries, 20oz water

Snack (3:30PM) almonds, dried fruit (pineapple, mangoes)

PreWorkout (5:30PM) frs energy (12oz), 5g creatine, 3200mg beta alanine

PostWorkout (7:30PM) 1.5 scoops recovery, 33.8oz water, 12oz dark chocolate almond milk

Dinner (9:00PM) chicken (1 leg, 1 wing, breast meat), strawberries, 24oz water