Triangle Couplet

Gymnastics
15: Strength + Core gymnastics practice
EMOM 6 rounds/12 mins
min 1- Strict pull-up negatives into shrug 1+5 (3-6 reps)
min 1- 2 knee squat to 1 extension (ea leg 2-6 reps)
min 2- V-Up 10 reps, rest 30 secs
Metcon (Time)
Triangle Couplet

15-10-6 reps for time of:
Thrusters
Bar muscle-ups
Men use 75kg, women use 52kg.

Post time to Wodify

Cap 16mins

Scale load to heavy but you can do 5 unbroken reps before workout
mod-Chest to bar + dips
beg-Ring rows + bench dips