AMRAP in 15 minutes

3 Power Cleans (135#/95#)

6 Front Squats

9 Lateral Bar Jumps

Rest 5 minutes

AMRAP in 10 minutes

2 Muscle-Ups (6 Ring Dips)

2 HSPU (6 Push-Ups)

20 Squats

Post total rounds for each triplet to comments.

SALMON WITH DILLED CUCUMBERS

4 Salmon Steaks

1 tbsp Chopped Fresh Dill Weed (1/2 tsp dried)

Salt & Pepper to taste

Juice of 1 Lemon plus enough water to make 1/2 cup

Dilled Cucumbers (recipe below)

Place salmon in a non-stick skillet.  Sprinkle with dill weed, salt and pepper.  Pour water and lemon juice into skillet.  Heat to boiling, reduce heat and cover.  Cook for 15-20 minutes or until salmon flakes easily with a fork.  Prepare dilled cucumbers while cooking, serve over salmon.

Dilled Cucumbers

1 Medium English Cucumber

1 tbsp Chopped Fresh Dill Weed (1/2 tsp dried)

1 tbsp vinegar

1 tsp sugar

1/4 tsp salt

Cut cucumber lengthwise into quarters and cut into this slices.  Mix cucumber and remaining ingredients in small saucepan.  Cook over high heat 1-2 minutes, stirring frequently, until cucumber is crisp tender.

I served this with steamed broccoli, sliced tomatoes, and sliced avocado.  I did not weigh and measure, but it looks to be about 2 1/2 blocks of protein and fat, and 1 1/2 – 2 blocks of carbohydrate.  This is one of my family's favorite meals, even the boys love it.