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NUTRITION
breakfast- breakfast quiche, 3 pieces ham
               lots of fruit (berries and pineapple)
               16oz (1 packet) EmergenC
snack- beef jerky
          dried fruit, blueberries
          pistachios
          40.9oz water, 20oz black coffee
lunch- 4oz steak (4 pro), 1oz ham (1 pro)
(5 bl)  1 cup cooked white rice (5 carb)
          1/2 cup pistachios w/ shell (5 fat)
          24oz water
preworkout- powerbar
                 16oz americano (taza)
during workout- 16.9oz water
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- @ Panera
              turkey and avocado BLT on sourdough
              baguette, pickle 
              16oz water, 16oz lemonade/raspberry tea
before bed- 16oz (1 packet) emergenC
                 vitamin d, vitamin c, zinc, echinicea 

TRAINING
part a- 1000m row, mobility
part b- EMOTM for max rounds: 3 UB muscle ups
               20 rounds (hand began to tear, called it there)- 60 total muscle ups
part c- EMOTM for 10:00: 6 push press @ 155#
part d- 21-15-9: 4:13
            1. box jumps 24"
            2. hand release push ups
            3. deadlifts 185#
part e- 1000m row (cool down)