1 pizza valitsemallasi dipillä. As many bites as possible.

Push press 6-5-4-3-2 reps

2 Rounds:

12 Minutes ON
5 Minutes Easy

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 thrusters + 5 good mornings

HERO WOD

"Paul" (modified)
5 rounds for time
50 double under
35 knees to elbows
18m DB overhead walk 2x22,5/15

Hero-tunti toimii ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

W: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

Time cap: 12 minutes

WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SN BALANCE
4[1+1]@up to light weight, pal 2min

--

SNATCH HIGH PULL + SNATCH BELOW KNEE *high pull full foot
6[1+1]@up to moderate weight, pal 2min

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POWER CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@bb, pal 1-2min

--

POWER CLEAN + FRONT SQUAT + SPLIT JERK
4[1+2+1]@up to moderate weight, pal 2min

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3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min

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

Front squat 4 RM, then 3x4 @ 90 %

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.