Siege of Terra W3D5

Strength:
Push Jerk - 4x4
Single Arm DB Push Press (Single arm clean to get it to your shoulder) 4x8
Upright Row 4x10
Front Raise 4x20 (Can be banded)

METCON:
4 RFT - 20cal Row + 15ft Handstand Walk or 20ft Wall Walk + 10x Hanging Knee Raises + 10x Curl a #45 plate

Conditioning:
5x800m Repeats, 1:45min Rest