Monday 2/8/16.... back squats, shoulder press, Row + TTB

EMOM -8 alternating
     odd - 10 pvc pass throughs
     even - 5 shoulder press from behind neck

EMOM - 10
     odd - 5 back squats
     even - max strict shoulder press

Conditioning: 3 rounds

     Row 400

     15 TTB

Cash out: 50 Russian twists

from Paleo Leap:

Coconut squares recipe

Serves 4

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Ingredients

• 3 eggs;
• 1 cup coconut milk;
• 1/3 cup coconut oil;
• 1/3 cup raw honey;
• 1 tbsp vanilla extract;
• 1/2 cup almond flour;
• 1 tbsp coconut flour;
• 1 1/2 cups unsweetened shredded coconut;
• 1/4 tsp sea salt;

Preparation

1. Preheat your oven to 350 F.
2. Using a stand or a hand mixer, combine the eggs, coconut milk, coconut oil, honey and vanilla extract.
3. Set your mixer to the lowest speed and slowly add the almond flour, followed by the coconut flour. Once mixed, add the shredded coconut. Continue mixing just until there is no clumping and the coconut mixture is consistent throughout.
4. Pour the mixture into an 8×8 baking dish and cook for 30 minutes, or until golden around edges.
5. Once through, remove from the oven and allow to completely cool. Cut into squares and keep them refrigerated until serving.