It will make it alot easier for organizing the program if I know who is going to show up. It will help others who have long drives to decide what days they want to come. ONLY POST when you are coming don't speak for anyone else that has been a problem in the past.

warm up
stretch
circuit - 1min rd ea. for 2 sets
1- single leg/ straight arm MB crunches alt
2- ring press w/ 1 arm superman alt
3- ring row 1 pronated/1 neutral alt
4- dummy slam. tm-rt2c,2e, sm-lt4e, rm-rt2c,2e, sm-lt4e, tm-lt2c,2e, dummy slam - repeat
5- 45 shuffle,2rt/lt HH, 2rt/lt UC
1-2min rest - repeat

1min rd ea for 2 sets
1- mb double leg touch w/ russian twist
2- ring press pumps w/ 1 leg - alt
3- ring rows - commandos
4- dummy flips. rm 4e, dummy flip - repeat
5- 2j,1c, clinch, push,… Continue

Main Exercises - Warm Up
Stretch
2-4 min rds/1min rest - Ring Press 1 neutral, 1 superman and rope
2-4 min rds/1min rest - Ring Rows 1neutral, 1 pronated and rope
2-4 min rds/1 rest - combination - 2J,1C,1LH,1E,PUSH, REPEAT AND 1 Leg/straight arm MB crunches
Submission Free Flow - D-SControl, A-Shrimp, D-In Guard, A-arm bar, D-escape(arm pull), A-triangle, D- escape(arm under A hip) , A-omoplata, D-escape (roll), switch for SControl