This is a workout in the memory of (and programmed by) Lazar Ðukić who passed away tragically on the 8th of August 2024 at the CrossFit Games. Today, our hearts and thoughts are with Lazar’s family, friends and others whose life he touched with his. He will not be forgotten.

For time
3 Rounds of:
30 (cal) Row
10 Bar muscle-ups


- Rest 3:00 –

3 Rounds of:
30 (cal) Row
15 Strict handstand push-ups


- Rest 3:00 –

3 rounds of:
10 Bar muscle-ups
15 Strict handstand push-ups

No time cap today. Challenge yourself to push beyond what you think you’re capable of.

Overview. These pieces are all about gymnastics capacity under fatigue. The first two parts alternate rowing with a single skill, bar muscle-ups first, then strict HSPUs. Each piece builds localized fatigue while allowing a reset between rounds. The final triplet brings both movements together without the row, challenging your ability to manage interference, pacing, and skill execution under pressure. This is not a sprint but all about consistency.
Strategy. On the first 3-round piece, row at a hard but repeatable pace (~85%) so you can hit the BMUs in as few sets as possible (1-3 sets ideally). Don’t go to failure, think of repeatability. In part two, use the row to reset before strict HSPUs. Break early and often (e.g. 5s, 3s) to protect shoulder stamina, once you start failing reps here, it’s hard to recover.
In the final part, open conservatively and aim for quick, efficient sets on both movements. The movements will feel heavier at this point. Focus on clean reps, short rests, and smart transitions. This piece is more mental than it looks, trust your skill on both movements. .
Instructions. Set the rower close (but safe distance away from) to the pull up rig. Aim to keep the transitions short and have chalk ready.
Debrief. Take 2–3 minutes after the workout to reflect
– Workouts like these (in memory of a passed friend, member of the community) are an opportunity to remember to be grateful for getting to train, compete and to be there for yourself and your loved ones. Take a moment to appreciate this.
Movement options.
Row → Air bike OR BikeErg for same calories, 300m Run
Bar muscle-ups → Chest-to-bar pull ups → Pull ups
Strict HSPUs → DB strict press @ 2 x 22.5/15kg (50/35lbs), or heavier