20x Leg swings each leg
10x Air-plane bird-dogs :)
10x arch-hollow swings
Row and/or bike 7x1:00 Max Effort (Basically, go hard until you burn out, then hold on for dear life)
After each row/bike set, perform 3 sets of the complex:
3 Arch/hollow swings + 2 muscle-ups + 3 dips (= 1 set)
20 C2B pull-ups
If the entire class finishes all 7 sprint repeats, and there is time left over, work on a gymnastics weakness, like handstand holds, kipping swings, ring swings, muscle-ups, hollow hold, etc.