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NUTRITION
breakfast- 4 eggs (4 pro), 3 bacon strips (1 pro), 1oz sliced ham (1 pro)
(6 block)   1/2 avocado (5 fat), 1 tbsp hummus (1 fat)
               1 1/3 banana (4 carb), 1 orange (2 carb)
               20oz water, 20oz black coffee
snack- 4oz sliced ham (4 pro)
(4 bl)   1 orange (2 carb), 1/4 cup granola (2 carb)
          1/8 cup pecans (4 fat)
          33.8oz water
lunch- 5oz pork ribs (5 pro) 
(5 bl)  1 cup cooked white rice (5 carb)
          1/6 cup pecans (5 fat)
preworkout- 2 tbsp peanut butter
                 16.9oz water, 12oz Americano (starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
                    MetRx protein bar 
dinner- leftover Pizza Hut
              hamburger pizza, pepperoni pizza, 1 breadstick, 4 wings
              20oz sprite
snack- 2 spoons gilato, frozen greek yogurt covered mangoes, 32oz water

TRAINING
part a- 1000m row, arm swings, 3 rounds of: 3 muscle ups, 5 ball slams, 
           handstand walk
part b- EMOTM for 10:00- 6 hspu w/ 2" deficit
part c- "Helen's brother"
              3 rounds, for time: 9:36
                  1. 400m row
                  2. 21 kb swings 24kg
                  3. 12 c2b pull ups