A. Skill practice — Some options: double-unders, muscle-up transitions, pistols, rolls, handstands, etc. Come to the gym with a plan of what you want to work on.
B. 10 sled push sprints – These will be one length of the gym only, and should be weighted so that you can still have fast foot turnover (i.e. not a slow slog). Rest 90 seconds (or however long it takes to cycle through everyone).
C. Tabata boat rockers.
D. 3xME superman holds.