Skill:-
16 mins on RMU
Beginners
Low ring skill then 5 x 5-8 strict pull ups & box dips / ring dips
Metcon:-
20 Push ups
400m Run
20 KB push press 2×24//16kg
500/400m Row
20 Push Jerks 60/40kg
400m Run
20 KB Push press 2×24//16kg
500/400m Row
20 Push ups
400m Run