Weighted Pull Ups 3-3-3-3-3
or
Strict Pull Ups 5 x 8(using minimal assistance)

then:-

“Death by Thrusters”
With a continuously running clock, do 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps each minute.
Thrusters @ 45kg/30kg.
*Compare to 051512.
Beginner: Scale movements and load as necessary.
Advanced: Thrusters @ 60kg/40kg.

Result :- 5x8(Grey Band) 11M + 8 (30KG)