Skill:-
5 x 3+ RMU
Beginners
High ring kipping skill
3 x 3 Low ring RMU’s or Box RMU’s

Metcon:-
80 Wallballs 9/6kg
60 KB Swings 32/24kg
40 Box jumps 24/20″
20 Pull ups
10 Deadlifts 80/55kg