130419

Nutrition
meal #1 (7:00am)- 3 eggs (scrambled), 3 strips of bacon
                             24oz water, 20oz black coffee
meal #2 (9:30am)- 5.3oz deli-sliced lunch meat (chicken and ham)
                             4 cups mixed greens w/ 3 tbsp vinaigrette dressing
                             12oz black coffee (Starbucks) (10:45am)
meal #3 (12:00pm)- 8oz pork
                                24oz water
meal #4 (1:15pm)- 1/2 cup pistachios (un-shelled)
                              24oz water (2:55pm)

Training
a) warm up- 500m row, mobility
                    dynamic exercises, handstand work
b) for time: 1000m run
                  30 handstand push ups
                  1000m row
         time: 9:28
c) for time: 20 chest-to-bar pull ups
                  12 muscle ups
                  4 power cleans 205#
                  8 muscle ups
                  6 power cleans 205#
                  20 alternating kb snatches 70#
                  6 muscle ups
                  8 power cleans 205#
                  4 muscle ups
                  12 power cleans 205#
                  20 pull ups
         time: 13:56
d) cool down- 500m row