Tuesday

Trainer ride.

10 minutes warmup

then...

5 rounds of:

3 minutes tempo

2 minutes recovery which included 10 pushups (modified) and 10 situps 

5 minute cool down

Monday - Off

Sunday

Warm up on the rower.

WOD

AMRAP in 20 minutes

10 Snatches - right arm

10 Snatches - left arm

12 Burpees

Score - 7 rounds + 9 Burpees