Take a Knee

Half-Kneeling

 

Midline

4 Rounds (12min T.L.)
10 Strict Leg Raises
10 Half Kneeling Position LS
10 Half Kneeling Position RS

WOD

4 Rounds (12min T.L.)
50 Double Unders
5 OH Squat; 115/75lb
250m Row
5 Muscle Ups

If you cannot do Muscles ups feel free to scale with 5 reps of Reverse Muscle up or 10 Ring Dips