For Time:

2001 meter Run or Row

11 Box Jumps (30/24 in)

11 Thrusters (135/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bars

11 Deadlifts (175/115 lb)

11 Push Jerks (115/75 lb)

2001 meter Row or Run

The Bear Complex consists of five movements performed sequentially in a single repetition. Complete the entire complex seven times without letting go of the bar or resting it on the ground to finish one round. Execute five unbroken rounds, progressively increasing the weight, and take necessary rests between each round. Changing the load during a round is not allowed. Your score is determined by the maximum weight used for your fifth unbroken round.

“Three’s Company”

As a team of 3, complete the following reps, treating each exercise as its own station. Team members may work simultaneously at different stations, but not at the same station until there are 3 or fewer stations remaining.

200cal Row

200 Burpees

200 Alternating DB Snatch (40# Men/30# Women)

200 DB Box Step Overs (25# Men/15# Women - 20” Box for Both)

200 Slam Ball Butterfly Sit-Ups (20# Men/15# Women)

“Tag Team 300”

For Time in Teams of 2:

Complete the following movements, sharing one barbell. One person works while the other rests. Divide the reps however you choose, but you must finish all 50 reps of a movement before proceeding to the next. If the barbell is set down at any point, both partners must complete a 10 burpee penalty.

50 Barbell Romanian Deadlifts

50 Barbell Hang Cleans

50 Barbell Shoulder to Overhead

50 Barbell Standing Good Mornings

50 Barbell Thrusters

50 Barbell Front Reverse Lunges

Weights: Men: 95# Women: 65#

“Dumbbell Dash”

30-minute AMRAP (As Many Rounds As Possible):

400m Run

20 Alternating Dumbbell Clean and Jerk

15 Hand Release Push-Ups

10 Dumbbell Lateral Raise

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, bravely served with the 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, stationed at Fort Hood, Texas. On September 26, 2010, he tragically lost his life due to injuries sustained from an insurgent attack in Kandahar, Afghanistan, involving an improvised explosive device a day earlier. We honor his service and remember his sacrifice through this workout. Specialist Morrison is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

In Teams of 2, complete for time. Partner A begins rowing for calories. Partner B begins chipping away at the reps on Station 1. Partners may swap roles at any time, but may not progress to the next station until completing all reps of the previous station. Score is the total time to complete all 6 stations minus the total calories rowed where 1 calorie equals 1 second.

Get ready to ignite your 4th of July celebration with the Team 1776 Workout! In a team of three, you'll tackle a series of exercises designed to push your limits and create a strong sense of camaraderie. The goal is to complete a total of 1776 reps involving various movements in any order, testing your strength, endurance, and teamwork. This workout is all about cooperation, communication, and celebrating America's birthday in a fun and challenging way.

This workout is designed to be a challenging combination of strength and conditioning. The high-rep deadlifts and toes to bar will target your posterior chain, grip strength, and core. The rowing or skiing portions provide a cardiovascular challenge. The intended stimulus is to push your limits in terms of strength, endurance, and mental resilience.

For Time:

Buy-In: 65 second Moment of Silence

Then, 6 Rounds of:

400 meter Weighted Run (35/25 lb)

19 Dumbbell Hang Squat Cleans (35/25lbs x2)

18 Devil Presses (35/25lbs x2)

65 Russian Twists (35/25 lbs)

With a running clock, perform 6 rounds of the work in the order written as fast as possible (“For Time“). Before starting the workout, complete the buy-in of 65 seconds moment of silence.

Score is the time on the clock when the last round of Russian Twists is completed.

For Time:

21-15-9 Reps:

Alternating Dumbbell Snatches (50/35 lbs)

Dumbbell Box Step Overs (24/20 inch box, 50/35 lbs)

Rest 2 minutes

15-12-9 Reps:

Dumbbell Squat Thrusters (50/35 lbs)

Sit Ups

Rest 2 minutes

9-6-3 Reps:

Alternating Dumbbell Snatches (50/35 lbs)

Dumbbell Box Step Overs (24/20 inch box, 50/35 lbs)

For Time:

Buy In: 30cal Row

Then, 3 Rounds:

30x Double Unders

9x Overhead Squats (115/95#)

Rest: 3 Minutes

Then, 3 Rounds:

30x Double Unders

6x Front Squats (155/115#)

Rest: 3 Minutes

Then, 3 Rounds:

30x Double Unders

3x Back Squats (185/135#)

Cash Out: 30cal Row

The "21 Guns" WOD is a functional fitness tribute workout designed for the "WOD With Warriors" event, which takes place twice a year on Veterans Day and Memorial Day in the United States. The purpose of this workout is to honor and pay tribute to the nation's warriors, past, present, and future.

The workout's structure and repetitions symbolize a 21-gun salute, a traditional military honor rendered at funerals and memorial services. Each exercise represents one of the five branches of the military. The 21-minute duration of the workout is also significant, as it represents the 21-gun salute, the highest display of honor in the United States, reserved for fallen troops on Memorial Day.

Lt. Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Lt. Michael Murhpy was awarded the Medal of Honor on October 27, 2007. He is only the third service member to earn that highest national honor since President Bush sent U.S. military forces to Afghanistan in 2001, and later to Iraq. He is also the first Navy recipient since the Vietnam War.