Continue your 5-3-1 program or see the board for a supplemental strength workout.  You can download the 5-3-1 Program spreadsheet here.


4 Rounds for time of:

400m Run

50 Squats

Paleo Pancakes


3 Bananas

1/4 cup Almond Butter

3 Eggs

1 Tbsp Vanilla Extract

Coconut Oil

Fresh fruit for topping or to mix into batter

Honey or Maple Syrup for topping


Mash banana, until completely smooth, mix with egg.

Stir in almond butter and vanilla extract, add more if you want a more pancake-like consistency in the batter.

Alternately, place bananas, eggs, vanilla extract, and almond butter in food processor for quick mixing and thorough.

Grease pan with coconut oil.

Pour batter on skillet over very lowheat and brown on each side. You may want to clean, and reoil the skillet after each pancake.

Top with fresh fruit, honey or maple syrup, or grassfed butter. Eat plain if you’d like.