Protein should be lean and varied and account for about 30% of your total caloric load.

Free Choice/Make-up Use this time: a) to make up for another day's workout (Monday/Tuesday/Wednesday); b) to practice skills and movements like Olympic lifts, double-unders, and handstands; c) to work on strength training; d) to train your endurance with some running/rowing; e) or all of the above!

Performance: 12-9-6 Muscle Ups 4 Front Squat (85%) off floor after each set