Lepopäivä<3

1-2x1x[5+2]@barbell, 3x1x[5+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

5-5-5-5-5-5 of:
BB Back Squats
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (33X1 tempo = 3 sec eccentrica, 3 sec pausa in basso, X concentrica
esplosiva, 1 sec di pausa in alto)

500m row/400m run/1000m bike

Then normal warm up

Core strength
25 sit ups
Accumulate 5:00 plank hold
25 sit ups

*everytime you break the plank do 20 sit ups

3 RFT:
10 deadlift 100/70kg
400m Run

Hang Squat Snatch (Above knee) + Squat Snatch.
Heavy Complex.

Work 15 minutes.

10x 30m every second minute.

First 2- @ 70%
2-4 @ 80%
4-6 @ 90%
6-10 @ 100%

RMU

Warm up: classis gymnastic
5 pull up 5 push up 2x

Core with ring

ring keep 2x10 sec
front bend press 2x8
bend rmu 3x10
easy rmu 3x5
hollow hold 2x15
arch hold 2x15
ring push up 2x5
ring pull up 2x5
10'
RMU with BEND
rmu with help

Wod: EMOM 6'
20" ring pull up hold
20" rest
5 ring push up

Five rounds of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

If you find it hard to keep track of the time while you’re using your Mac, then we’ve got the perfect tip for you. A lot of people don’t know that there is a time-announcing feature on macOS, which essentially means that Mac announces the current time at user-specific intervals.

Here’s the way to set it up:

Open System Preferences by clicking the Apple icon in the upper left corner of your screen.https://techmoran.com/2021/03/09/how-to-make-your-mac-announce-time-for-specified-intervals/
Select “System Preferences” from the menu that appears.
Click “Date & Time” in “System Preferences” in MacOS Catalina or earlier.
Click “Dock & Menu Bar” on MacOS 11 Big Sur or later.
If you are running Catalina or earlier, click the “Clock” tab in the “Date & Time” preferences.
In Big Sur or later, scroll down the “Dock & Menu Bar” sidebar and click “Clock” button.

When you have “Clock” preferences, place a checkmark next to “Announce Time.”
Using the drop-down menu, you can customize it if you want your Mac to announce the hour, half-hour, or quarter-hour time.
Example, if you select “On the quarter-hour,” you will hear the announcements at 2:00 p.m., 2:15 p.m., 2:30 p.m., and 2:45 p.m.
The voice is going to say, “It’s two o’clock” or “It’s two forty-five.”
READ Tips to follow when you’re looking for a new job

Press the “Customize Voice” button to change the voice that speaks the time out loud.
You can choose a male or female voice on the screen, and you can also adjust the speech rate.
As long as you have the volume of your system turned up, you’ll hear the time you’ve spoken at the intervals you set.