I'd appreciate some help solving this sampling issue:

I have select a random sample of people for a survey in a certain country.

The country is divided in 6 regions.

In total, there are 981 municipalities in those regions.

I have to select 5 municipalities from each region, for a total of 30 municipalities.

And then, I have to randomly select 30 people from each municipality.

Is there a way to do this in R or SPSS?