Strength:-
20 mins on BMU skill
Beginners
5 x 6-8 Strict pull ups
5 x 10 Ring dips or push ups

Metcon:-
12min EMOM (4 rounds)
Min 1 – 10 HSPU (RX+ add deficit or make strict)
Min 2 – 8 Power Cleans 60/42.5kg
Min 3 – 45 sec ski or row