5 sets @ 100%: 30 sec amrap burpees 30 sec amrap DU's 30 sec amrap meters rowed (walk rest 6 min b/t sets)

Sleep:  9:30-7am

Food:  7am coffee with cream,  mid morning egg, handful of nuts, and small apple, 

post workout protein shake, lunch ~2p salad with salmon and mixed veggies, balance bar ~4p, dinner @6p mixed green salad with trout, cabbage and greens, arctic zone ice cream before bed.

Training at 12p

5 sets @ 100%:

30 sec amrap burpees

30 sec amrap DU's

30 sec amrap meters rowed

(walk rest 6 min b/t sets)

set 1: 12 burpees /33 DU /145 meters
set 2: 14/41/154m
set 3: 14/50/151m
set 4: 13/37/154m
set 5:13/41/144m

Due to time, my rest was less than 6 minutes. Felt good.