STRENGTH
Thruster
4 x 3 rep

WOD
100 GHD Hip back extension*

Every break in reps or if you stop at the bottom, stop and complete 15 wall ball
15 minute cap

The focus for todays WOD is quality reps, not speed. Alternative exercise is barbell good morning. You should be doing a minimum of 4 rounds of wall balls, scale the volume of back extensions if required.