Siege of Terra W17D2

Strength:
Push Jerk 4x8
Single Arm Z Press 4x8
Upright Row 4x8
Superset: Cable Curl + :60 Heavy DB Hold 4x10 + :60

Metcon:
3x 21-15-9, :60 rest
Jumping Alternating Lunges + Push Ups + TTB

Conditioning:
5-Mile Run with 10-15min at RPFT pace.