AMRAP 5:00
Buy in: 500/400m row
Into AMRAP
30 dubs
5 power snatches 105/75

Rest 5:00

AMRAP 5:00
Buy in: 500/400m row
Into AMRAP
30 dubs
10 power snatches 95/65

Rest 5:00

AMRAP 5:00
Buy in 500/400m row
Into AMRAP
30 dubs
15 power snatches 75/55

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.

For time

• 30 toes-to-bars
• 1.5-mile run
• 30 toes-to-bars
• 1.5-mile run
• 30 toes-to-bars

Bench Press

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

Send Off 2:30

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 Sets:
3:00 Moderate
3:00 Moderate-Hard
3:00 Hard
3:00 Recovery Spin

Lepopäivä<3

45min easy bike erg

For reps

• 60 seconds of thrusters
• 60 seconds of pull-ups
• 45 seconds of thrusters
• 45 seconds of pull-ups
• 30 seconds of thrusters
• 30 seconds of pull-ups

♀ 65 lb ♂ 95 lb

Deadlift

3 x 3 x 70% Deadstop
3 x 3 x 75% TnG