EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

AMRAP 18 minutes:​
​
3 – 6 – 9 – 12 – 15 – 18 – 21 – 24…​
​
DB Hang Clean to Overhead​
Burpee box jump over​
Row 12/10cal ​
​
♂ Dumbbell 22,5kg, Box 60cm​
​
♀ Dumbbell 15kg, Box 50c

Ei wodeja!

Front squat + back squat 5 x 2+3

35,45,55,60,60

Snatch + hang snatch + ohs 1+1+1
E2MOM x 10

Clean + hang clean + jerk 1+1+1
E2MOM x 10

Engine

E4MOM X10 (Alternate A&B, 5 each)

A:
- 450m Ski + 8 Devils Press

B:
- 450m Row + 25 WB

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats*
* Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
+
Build to workout weight for DB Devils presses
* Practice few shorts sets of double-unders, wall balls and toes-to-bars between weights
+
@ workout weight
10/7 (cal) Air bike
4 DB Devils presses
30 Double-unders
100m Run
12 Wall balls
6 Toes-to-bars

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.

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)