Rx and Competition --
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Same workout, but with band assisted pull-ups.
Same workout, but substitute ring-rows.
Power Hour -
3 Hang Power Cleans - 225 lbs
Sprint 50 yards
*Rest 45 seconds between rounds