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Nutrition
Breakfast- 3 scrambled eggs, 5 bacon slices
               bowl of fruit (blueberries, blackberries, cantaloupe, pineapple)
               20oz black coffee
Snack- pumpkin seeds, 16.9oz water
          tall (12oz) Americano (Starbucks)
Lunch- bowl of minestrone soup, beef sticks, 1 banana
Afternoon- 16oz (1 scoop) MusclePharm Amino1
Pre workout- 10oz black coffee, beef stick
Post workout- 16oz (1 scoop) MusclePharm ReCon
Dinner- 3 pieces pork, sweet potatoes, carrots
            24oz water 
Before bed- 16oz (1/2 scoop) MusclePharm BulletProof
                  1 caveman cookie, fish oil, vitamin D

Training 
Part A- 500m row, mobility (squat, hip, shoulders) 
Part B- 5 rounds, rest 1:1
             1. 20 wall balls 20#
             2. 12 kb swings 70#
             3. 200m row 
           - 1:55, 1:53, 1:56, 1:57, 1:54 
Part C- 20 muscle ups, for time- 4:34