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NUTRITION
breakfast- 3 eggs (3 pro), 3 bacon strips (1 pro), 3 sausage links (1 pro)
(5 block)   1 banana (3 carb), 1 orange (2 carb)
               1/3 avocado (3.5 fat), 1.5 tbsp hummus (1.5 fat)
               24oz Perrier, 20oz black coffee
snack-    4oz sliced ham (4 pro)
(4 block) 1 orange (2 carb), 2/3 banana (2 carb)
             9 almonds (3 fat), 3 pecan halves (1 fat)
             33.8oz water
lunch -    5oz pork ribs (5 carb)
(5 block)  1 cup cooked white rice (5 carb)
              handful of pecans (~5 fat)
              16.9oz water
preworkout- lara bar (cherry pie)
                 16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
                    granola
dinner- Pizza Hut- hamburger pizza, pepperoni pizza, breaksticks, wings 
(cheat)                33.8oz Perrier, 20oz water

TRAINING
part a- 1000m row, mobility, handstand walk/turn practice
part b- 30 muscle ups, for time: 5:58
part c- 7x1 clean + split jerk + 2 front squats
            225-245-260-275-285-295-305
part d- 4 rounds, 3:00 rounds, 2:00 between rounds
              1. row 350m
              2. use remainder of rounds for max push ups 
                  push ups per round- 46, 44, 34, 36 (160 total reps)