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NUTRITION
breakfast- 1 slice of breakfast quiche 
               3 strips of bacon, 3 sausage links
                24oz water
snack- 1 orange
          20oz black coffee
lunch- ham (lots of it)
          10 asparagus spears
          green bean casserole
          24oz water
snack/preworkout- 1 protein bar
                            20oz iced americano (starbucks)
post workout- 16oz (1 scoop) MusclePharm ReCon
dinner- steak and fajita veggies on whole wheat tortilla w/ sour cream
           bowl of homemade mac and cheese
           24oz water
before bed- 1 vit c, 1 vit d, 2 zinc
                  8oz water

TRAINING
A) 500m row (warm up)
B) 3 rounds, not timed: 
       1. 10 c2b pull ups
       2. 30 double unders
C) EMOTM for 10:00:
       ---1 snatch balance + 2 OHS
       ---135, 155, 175, 185, 195, 205, 215, 230, 245, 260
D) for time: 18:11
       ---8 muscle ups, 20 wall ball shots 20#, 15 burpee over box jump 24", 25 t2b, 
           200m run, 8 muscle ups, 25 wall ball shots 20#, 15 burpee over box jump 24", 
           20 t2b, 400m run, 15 muscle ups
E) 6x 50m sprint (15-20 second breaks)
F) 1000m row (cool down)