Protein: Too Much Of A Good Thing?
 As athletes, we are constantly bombarded with the mantra "eat your protein!"…we go out of our way to ensure adequate intake, both preWO and PWO, to the tune of 1g/lb BW, as a generalization.  But can too much affect our performance?  Yes, and here's a couple of reasons why:
  1. Carbohydrate Displacement.  Protein has a very high satiety index, and if we overfeed protein, we won't be refueling with more efficient fuel sources, like starchy carbohydrates.
  2. Increased ammonia:  This is a byproduct of protein digestion, and through various mechanisms, both central and peripheral, can induce fatigue and decreased performance.  
So does this mean we eat low protein?  No—it's still essential for performance and recovery.  Just ensure you have the right fuel mix of all three macros: Pro, Carb, Fat
A1. Close grip bench press 8-10×4; rest 90 seconds
A2. Bent over single arm DB rows 6-8×4; rest 90 seconds
B1. Push press 10, 10, 10; rest 10 seconds
B2. AMRAP unbroken toes to bar x3; rest 2 min
C. L-sit; accumulate 3 min for time
Row 5k for time
Rest exactly 10 min
10 min max reps double unders
(performed in sets of 25 unbroken ONLY)
Run 3k for time
Airdyne 3 min for max cals/miles (report both)
Rest 10 min
no pacing, all out efforts
A1. Push press 5, 5, 5, 5, 5; rest 2 min
A2. Bent over barbell rows 6-8×5; rest 2 min
p1 vs p2
10-8-6-4-2 rep rounds for time:
Strict chin ups