Rowling: On a rower have athletes row and try to hit exactly 50m. For however many meters over or under 50m they achieve, the athletes will perform a burpee. Keep in mind the damper and make sure it is set to a safe level for each athlete.
Hips to the Wall: Start with students standing with backs ~4 inches from the wall. Practice pushing hips back until they contact the wall and then returning to the standing position. Legs should remain relatively straight (as in a deadlift) and feet move progressively farther from the wall with each rep until a deadlift set up position is achieved. This drill can be performed unloaded or with a very light kettlebell.
2 Jumping Bar Muscle Up
4 Box Climb Overs
1 Trip Through Agility Ladder