Wall ball is an excellent exercise that emphasizes a combination of explosive strength, endurance, and accuracy. The thruster is the closest barbell relative to wall ball. Wall ball uses a medicine ball (20 lbs for men, 14 lbs for women) instead of a barbell, but requires that the ball be thrown at a target 10 feet high. Everything else stays very much the same.

Start with the medicine ball in a front rack position. Perform a full front squat with the medicine ball. At the end of the squat, explode upwards with the legs while finishing forcefully with the arms to throw the ball up to the 10-foot target. As the ball returns to you, catch it, and start into your next squat. Repeat this as fast as possible.