"Nicole Takes a Dip"
AMRAP 20
400 Meter Run
Max Strict Ring Dips

Power Clean + Jerk + Squat Clean
build for 5 sets

"I Need Everything"
24-18-12-6 Toes to Bar
12-9-6-3 Burpee Box Jump Over, 20"

Press
2x8 at 67%
2x6 at 70%
3x4 at 75%

EMOM 12
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks

"Arms In"
With a Partner
10 Rounds
500 Meter Row
30 Medball Sit Ups

"Catch"
4 Rounds
30 Double Unders
15 Pull Ups
Rest 5 Minutes
3 Rounds
15 Front Squats
15/12 Calorie Bike

"These Two Aren't What They Seem"
With a Partner
AMRAP 30
25 Calorie Row
50 Sit Ups
15 Box Jumps

"Come on, Come on"
24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run