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NUTRITION
breakfast- @ Starbucks
                 sausage/egg/cheese sandwich
                 bacon/egg/cheese sandwich
                 20oz black Americano
                 16.9oz water
snack- granola, pecans 
          16.9oz water
lunch- 2 turkey burger patties
         12 asparagus spears, 1/2 cup cooked white rice
         3 tbsp guacamole 
         16.9oz water
snack/preworkout- granola, peanut butter
                          16oz Americano (Taza)
post workout- 16oz (1 scoop) MusclePharm Amino1
dinner- GI Forum (Mexican)
              chips and salsa
              chicken taco plate w/ beans and rice
              50oz water
before bed- 1 vit c, 1 vit d, 2 zinc, 2 zma

TRAINING
part a- 500m row
          10 back extensions, 10 ghd sit ups
          mobility, squat warm up
part b- EMOTM for 21:00
              1-7 4 OHS- 135, 145, 155, 165, 175, 185, 205
              8-14 4 front squats- 225, 235, 245, 255, 265, 275, 285
              15-21 4 back squats- 295, 305, 315, 325, 335, 345, 355
part c- 4 rounds, for time: 20:26
              1. 400m run
              2. 7 bar muscle ups
              3. 14 hand release push ups
              4. 21 wall ball shots 
part d- 500m row (cool down)