This is a great on-the-go snack or breakfast that you and your kids will enjoy! Course Breakfast  Prep Time 10 minutes  Cook Time 16 minutes  Total Time 56 minutes  Servings 11 muffins Ingredients 3/4 cup almond flour2 scoops vanilla protein powder1/2 tbsp pumpkin pie spice1/2 tsp baking powder3 large eggs1 cup canned pumpkin1/2 tbsp vanilla extract2 tbsp agave1/4 tsp cinnamon1/2 cup Unsweetened Apple Sauce Instructions Preheat oven to 350F and place 11 muffin liners into muffin tin.Mix all dry ingredients together in a large bowl.Gradually stir in eggs, canned pumpkin, vanilla extract, apple sauce and agave.Spoon the batter into the muffin liners, filling each one 3/4 full.Bake 16-18 minutes or until the muffins are cooked through and tops are golden brown.Transfer the muffins to a wire rack to cool!Store in the fridge.Read more

STRENGTH Front Squat 3-3-2-2-1-1-1Build to a moderate single for the day CONDITIONING 21 Minute EMOMMin 1: 15 GHDMin 2: 2 Rope ClimbsMin 3: 15/12 Cal BikeRead more

SKILL For Time:5 Kipping Ring MuscleUps into 5 Strict Ring Dips4 Kipping Ring MuscleUps into 4 Strict Ring Dips3 Kipping Ring MuscleUps into 3 Strict Ring Dips2 Kipping Ring MuscleUps into2 Strict Ring Dips1 Kipping Ring MuscleUp into1 Strict Ring Dip — Rest 5 minutes — 5 Strict Handstand Pushups into 10 second Handstand Hold4 Strict Handstand Pushups into 8 second Handstand Hold3 Strict Handstand Pushups into 6 second Handstand Hold2 Strict Handstand Pushups into 4 second Handstand Hold1 Strict Handstand Pushups into 2 second Handstand Hold CONDITIONING FREEEEEDOMMMMM!!!20 Thrusters (115/75)40/32 Calorie Echo Bike20 Thrusters (115/75)Read more

STRENGTH 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70% 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75% 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80% 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85% CONDITIONING For Time: 10 Power Snatches (135/95)50′ Handstand Walk10 Power Snatches (135/95)50′ Handstand Walk10 Power Clean and Jerks (135/95)50′ Handstand Walk10 Power Clean and Jerks (135/95)Read more

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