Warmup: run 800 meter, dyn movements, 3 rondes van 5 pullups, 5 push ups en 5 air sqts

Skill: Muscle Up

WOD: ‘NATE’
20 min amrap van:
2 muscle ups
4 handstand pushups
8 kettlebell swings 32/24kg

Core:
Plank variant

Cashout: 5km duurloop