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A quick, easy, and healthy Banana Bread recipe from Melissa 3 Bananas, mashed 5 Eggs ½ c Coconut Flour 1/3 c Arrowroot Flour 1 tsp Cinnamon 1tsp Cream of Tartar ½ tsp Baking Soda ¼ tsp Salt 1 tsp Apple cider vinegar 2Tbsp Date Paste Instructions: Preheat 350 In bowl

Warm-up Foam roll upper back and lats, 7-way shoulder stretch, ‘Ido’s squat routine‘ A. Front squat to heavy 3 @21X1 – work postition in bottom and starting strength B. 2 min rowing, 2 min DB thrusters, 2 min rowing, 2 min pull-ups, 2 min rowing, 2 min burpees

More Paleo tips from our resident Paleo Expert and Paleo Mom, Melissa Joa Thickener: Use Arrowroot or Tapioca Add to small amount of water an whisk in while heated Sweeteners: Use honey, maple syrup, fruit purée, beet puree(red velvet), or date purée. Flour substitutes: Use almond, coconut, hazelnut, or arrowroot(fluffier).

Warm-up Bear Crawl Inchworm with push-up Lizzard walk A. Floor Press 2RM B. Strict weighted pull-ups 12-10-8-6-4-2 C. 3 min AMRAP: KB jerks, no drops! D. 10 Rounds: Farmers carry 50′, 5 Ring rows

Warm-up Running drills, Snatch warm-up WOD 4 Rounds for time: 400m run, 5 Squat snatches, 5 muscle-ups

Warm-up Bridge run, 3 rounds: Fwd lunge/bkwd lunge/squat x4/side, Double KB swings x8, Beat swing x8, 30s HS Hold WOD 4 Rounds: 500m row, 15 pull-ups, 50 Double-unders, Rest 3 min

Warm-up EMOM x5: 20 KBS, 10 Alt. groiners, 10 Alt. pigeons, 10 Sumo squats, 10 Cossack squats A. 18″ box squat 2RM B. 3×12 Ultra wide sumo dead-lift C. 3×20 RDL D. Hollow body/superman 8s/8s x5 reps x3 sets, 60s rest between sets

Warm-up EMOM x5: 20 KBS, 10 Alt. groiners, 10 Alt. pigeons, 10 Sumo squats, 10 Cossack squats AMRAP in 20 min: 100m run, 10 Bar facing burpees, 5 Dead-lifts

Warm-up 3 Rounds: 10 Shoulder retracts on bar, 20s handstand hold A. Bench press 2RM B. 10-1 Strict pull-ups / Strict HSPU D1. Kroc rows 3×20, rest 10s D2. JM press 3×20, rest 60s E. Strict hanging leg raises x50

5 Rounds for time: 400m run, 3 Power cleans *Use approximately 80% of your 1RM power clean