Warm-up:
20x Leg swings each leg
10x Push-up
10x Air-plane bird-dogs :)
10x arch-hollow swings
Conditioning:
Row: 5x500m All out
After each row set:
Perform 10 muscle-ups, any style or progression
OR
20 C2B pull-ups
20 DB Thrusters
***
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.