111611 Burpees, 200m run, DB Shoulder to overhead

5/3/1 C2 w3d2

Buy in:
5 min jump rope
Shoulder mob
2 rounds of:
10 bar dips
20 sit-ups

RRPuP Step 9:
5 | 4 | 3 | 3 | 3

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
110-125-140(6)

WOD:
3 rounds for time of:
10 Burpees
200 m Run
10 Two Hand Dumbbell Ground To Overheads 35 lbs
200 m Run
10 Two Hand Dumbbell Ground To Overheads 35 lbs
200 m Run
10 Two Hand Dumbbell Ground To Overheads 35 lbs
10 Burpees
Rest for 2 minutes after each round
Post total time.

Time: 21:10

Cash out:
3 x 10 ab rollouts