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NUTRITION
breakfast- Panera 
                 steak, egg and cheese sandwich on poppyseed bagel
                 1 banana
                 33.8oz water, 16oz caffe mocha (Panera)
snack- 2oz jack's links beef jerky 
          16oz Americano (starbucks)
lunch- 2 packets tuna (5 pro)
          1 cup cooked white rice (5 carb)
         4 tbsp guacamole (3 fat), pistachios (2 fat)
          16.9oz water
preworkout- power bar
                  16oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- @Qdoba 
              steak burrito w/ rice, sour cream, lettuce and queso
              16oz raspberry tea/lemonade
              8oz water
snack- couple handfuls of popcorn
          vitamin d, echinicea, zinc, zma, nyquil
           16oz (1 packet) EmergenC

TRAINING
part a- 1000m row
           mobility
part b- EMOTM for 10:00
             ODD- 3 bar muscle ups
             EVEN- 10 wall ball shots 20#
part c- 3 rounds, for time: 8:25
             1. 400m run
             2. 50 double unders
             3. 15 pull ups