Recovery workout with some skill & strength work 

Warm up

500m row
Dynamic movements: arm, wrist and elbow circles. 
2 rounds

KB swings x 10

Burpees x 5
Scap pullups x 5
5 sets
OHP x 4-6 reps
Bicep curls x 15-20
L-sits accumulating 30sec
Medball sits-up x 10 then Russian Twist w/medball x 40
Then 
EMOM for 21min
Strict Pull-ups x 7/ push-ups x 7
KB swings x 12 @#44
Burpees x 10
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