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NUTRITION
breakfast- 3 eggs (3 pro), 1/4 cup egg whites (1 pro), 3 bacon strips (1 pro),
(6 block)   3 sausage links (1 pro)
               1/2 avocado (5 fat), 1 tbsp hummus (1 fat)
               1 banana (3 carb), 1 orange (2 carb), 1 kiwi (1 carb)
               20oz Americano (starbucks)
lunch-     5oz pork ribs (5 pro)
(5 block)  1 cup cooked white rice (5 carb)
              15 butter toffee almonds (5 fat)
              40oz water
preworkout- power bar
                  12oz Americano
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Margaritas
               enchilada plate w/ 1 beef, 1 chicken, 1 cheese
               rice, lettuce, tomatoes, sour cream
               chips and salsa
               24 oz water, 1 sam adams, 1 bud light black crown

TRAINING
part a- 1000m row, mobility, push press (warm up sets)
part b- EMOTM for 10:00- 5 push press @ 165#
part c- for time and reps:  total time- 17:07 (including transition to rower)
              buy-in: 75 wall balls (2:28)
              --then, no rest:--
              10:00 amrap (9 rounds + 7 reps, finished 10th after row)
                 5 deadlifts 275#
                 7 hand release push ups
                 9 pull ups
               --then, no rest:--
               buy-out: 1000m row (3:49)