20x Leg swings each leg
10x Air-plane bird-dogs :)
10x arch-hollow swings
Row: 5x500m All out
(While athletes move through the rower, practice double-unders at a conversational pace).
If the entire class finishes all 5 row repeats, and there is time left over, work on a gymnastics weakness, like handstand holds, kipping swings, ring swings, muscle-ups, hollow hold, etc.
Optional conditioning (may also do on Saturday):
Alternating EMOM for 30 minutes:
Even minute: 2 muscle-ups
Odd minute: 10 single arm KB Snatch, switch arms every round