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.

Dumbbell Push Press
Build to a Heavy Set of 8

Engine

E12MOM X4

• 30 WB
• 30 Box Jump Over
• 30 Line Facing Burpee
• 24 Cal Row

+Easy C2 Bike Remaining Time

5 sets:

3 snatch balance + 3 OHS

Easy/moderate

Ohs

1x4
2x3
2x2
1x1

Every 2min

Snatch

A) Build to days heavy: 1 Power snatch + 1 OHS

B) EMOM X6

• 1 Power Snatch @90% from 1RM

C) Snatch Pull

• 3x1 @110-120% *rest 2min between

Back Squat

• 1x6 @70-75%
• 2x4 @75-80%
• 1x max reps @1.5x bodyweight

Accessories

A) 3 Sets Of:

• 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
• 10 DB Crush Press *rest as needed

B) 3 Sets Of:

• 10 DB Romanian DL *rest 90s
• 10-15 Ring Push Up *rest as needed

E5MOM x 5-8

100m shuttle run (moderate pace PK2- VK1)
250/200m row (moderate pace PK2- VK1)
100m shuttle run (moderate pace PK2- VK1)

• remaining time easy pace bike

FOR TIME:

2 rounds:

25 GHD-sit-up
10 medball to shoulder @50kg
5 rope climb

Rest 1 min between the rounds

Rest 5 min

2 rounds:

5 rope climb
10 medball to shoulder @50kg
25 GHD-sit-up

Gymnastics

A) Skill Practice

• HSW Ramp (for 10-15min ish)

B) Bäk tu rMU Proge

EMOM 10:

• ''x'' rMU

Alota vaikka tää vko ihan 1-2 toistoo, keskity laatuun. Jos tuntuu hyvältä, niin tietysti enemmän

C) EMOM 12:

1: 20-30s Chin Over Rings Hold
2: 15-30s Ring Support Hold
3: 15-30s Ring Dip Hold
4: Rest

Metcon

EMOM 10:

1: 6-8 Strict Hspu + AMRAP: Power Snatch @42.5kg
2: Rest

-rest 5min-

EMOM 10:

1: 10 k.Hspu + AMRAP: Hang Power Snatch @42.5kg
2: Rest

Accessories

A) 4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 45-60s SB Bearhug Hold

B) Optional 3-4 Rounds For Quality:

• 10-15 Ring Push Up + 30s Ring Plank Hold
• 10/10 DB Bench Press (alternating each rep, resting arm straight)