Strength

Front Squat 3,3,3,1,1,1 (175,185,195,205,225f,215f)

Bench Press 10x3 @ 60%1rm (focus on speed) 45 secs rest btw @ 135lb

5 rounds

10 ring dips
10 pullups
1/2 Gasser

Time 8:24

Front squat went up easily at 205, but couldn't get out of the hole at anything higher. Felt the Bench press form dial in a little as the sets went on, control and speed improved. Metcon was rough, really trying to sprint the gassers, still need to focus on swinging the elbows and opening up my sprint.

Diet: Breakfast 4 eggs, greek yogurt w/ almonds cranberries sunflower seeds, cauliflower. 16oz of coffee. Lunch 5oz tuna pack and 3 oz of almonds. Afternoon chicken and bell pepper, and a baby sweet potato. 12 oz coffee. Post wod whey and cranberries. Dinner 1lb of chicken breast, collard greens, almonds.