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NUTRITION
breakfast- paleo biscuits and sausage gravy
                5 bacon strips
                20oz black coffee
snacks- 1 banana, 1 caveman cookie
            16oz water
preworkout- 10oz black coffee (espresso) 
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- chicken, brussel sprouts, broccoli, carrots
before bed- 1 turkey burger, 2 chicken brauts
                  16oz (1/2 scoop) MusclePharm bulletproof 

TRAINING
Part A- 15 minutes mobility, deadlift warm up (155x5, 225x5)
Part B- 3:00 amrap
             1. 7 ball slams 30#
             2. 5 deadlifts 275#
             3. 3 hspu (hands on 45# bumpers)
          - repeat for a total of 4 rounds 
              - rest 1:00 between rounds
          - begin round where you left off previous round 
          - round 1- 4 rounds + 3 ball slams 
          - round 2- 4 rounds + 2 ball slams (8 rounds + 5 ball slams total)
          - round 3- 4 rounds + 2 ball slams (12 rounds + 7 ball slams total)
          - round 4- 4 rounds + 5 deadlifts (16 rounds + 5 deadlifts total)
            (finished out last 3 hspu after buzzer for 17 total rounds)