Tuesday Training and Diet Day 57

A)DB Stepup: 12,10,8 @ 4010; rest 1 min. b/t legs
B)Peterson Stepup to 8" step: 12-15/leg x 3; rest 1 min. b/t legs
C1)Press: 4 sets of 4-6 @ 12X2; rest 1 min.
C2)Supinated Chinup: AMRAP x 4; rest 2 mins.

Pre-WOD Tall Americano from Starbucks
Results:
A)15#x12/11reps and 20#x10 reps
B)20# for 15 reps x 3
C1)115x5/115x5/115x5/125x3
C2)13/10/8/7

Started mixing in Double Unders again to test out my knees.. Did 5 sets of 20 unbroken in my warm up yesterday and today I finished my workout with 3 sets of 25 unbroken.. after all that VMO work, these seemed to be much more difficult than if I had done then pre-wod.. Good stimulus my for legs! Tempo/Rhythm didn't seem to be issue, which is surprising since I haven't done them since OPT programmed Flight Simulator.
Diet

Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard

Lunch
7oz Baked Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar

Dinner
8oz Grassfed Beef Kidney, 1 Bag of Broccoli, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,441
Total Protein: 162
Total Fat: 64
Total Net Carb: 38