Warm upon 
On a 10m course
Banded monster walk
walking toe touch and stretch
10m each arm walking KB stiff legged good morning
30 Banded pull up
Skills
Pulling Practise 
10 mins open gym gymnastic pulling  choice of muscle ups both ring and bar as well as pull ups

Level 2 
Ring MU pyramid 10 mins for unbroken reps
Males 2,4,6,2,4,6,2,4,6 etc
Ladies 1,2,3,1,2,3,1,2,3
Strength 
10 mins Sumo Deadlift find a heavy single
Conditioning 
DT
5 RFT
12 DL 70/50kg
9 Hang power cleans
6 S2OH
Level 1 has the option of RX’d @ 70/50kg or scaled 60/40kg or less