“Long Gone” 5 Rounds: AMRAP 1:00 at each station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie ROW Rest 1:00 between rounds L2 Sub Barbell Snatch L1 Sub Hang Muscle Snatch or Push Press Notes: Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute be

"Swing Away" 4 Rounds For Time 25 Russian Swings (70/53) 20 Double Unders 15 Box Jumps (24/20″) 10 DB Snatch (50/35) L2 Sub 20 DU attempts L1 Sub 50 Singles Sub step ups Sub 10 snatch balance Notes: Four technical movements in short bursts. Moving accurately and with exceptional technique is paramount. This is a good day to practice a movement you haven't quite mastered. #WOD #swingaway #russianswings #kb #doubleunders #du #boxjumps #dbsnatch