barbell thruster 3-3-3-3-3
weighted pull-ups 3-3-3-3-3
If you cannot perform at least 10 pull-ups @ body weight, ditch the extra weight and use the 5 sets of 3 as practice. If you can't do any pull-ups yet, jump to the top and lower yourself slowly for 5 sets of three.
thruster video
http://www.youtube.com/watch?v=sOFegns0qwI
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