CrossFit

A.Single Leg DB Deadlift
3 x 8; rest 1:00 B/W

B.40-30-20-10
Double KB Push Jerk 24/16kg
6 D-ball Shuttle 55/35kg

C.Side Bends
3 x 12; rest 1:00 B/W sides

Gymnastics

A. Skill Work:
Rolling prep 101

3 sets moving through skills:

3 x Forward roll
3 x Box forward roll
Hs walk forward roll (Wall)

B. 3 sets:

5 metre Lateral wall hs walk
Left then Right
Rest

then,

HS walk attempt for distance

C. Annie
50-40-30-20-10
Double-unders
Sit-ups