Recovery Workout
Warm Up
2 sets
20+20m kb bottom up carry
5+5 lateral box step ups
:30 supinated grip bar hang
:30 plank hold
2 min air bike

WOD
emom 20
1) db snatches x 10 reps
2) ring rows x 10 reps
3) box step ups x 10 reps
4) burpees x 10 reps
5) rest minute

Accessory work
3 sets of 20+20m sledge push/pull backwards @empty sledge or light weight
3 sets of 10 alt leg v-ups + 20 weighted twists + 2 min air bike (slow and controlled movements on midbody work)
rest 1-2 min bwn sets