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NUTRITION
breakfast- 4 eggs (4 pro), 3 strips of bacon (1 pro) 
(5 block)    2 slices sprout bread (2 carb) 1 banana (3 carb)
                   plantains (5 fat)
                   20oz water
lunch- 4oz pulled pork, 2oz crab
           9 asparagus spears, 1 orange
           dried plantains
           20oz water
snack- herb and garlic almonds
             20oz water
preworkout- 12oz Americano (taza)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner (cheat)- @ Applebee's
                              5 onion rings
                              Cowboy burger w/ fries 
                              2 glasses of Sierra Mist, 2 glasses of water
before bed- 1 vit c, 1 vit d
                      8oz water

TRAINING
part a- 500m row
            mobility
part b- 10:00 gymnastics work
                  handstand walk
                  5x10 kipping hspu
part c- 12 rounds (:90 rounds): 20 double unders + 1 snatch
                165, 175, 185, 195, 205, 215, 225, 235, 245, 255 f, 255 f, 255 f
                 extra set- 255 successful
part d- 3 rounds, for time: 9:40
                 1. 400m run
                  2. 15 ohs 115#
                  3. 15 hspu
part e- 1000m row (cool down)