Death by pull-up

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.

Competition --

Same workout, but with band assisted pull-ups. 

Fitness --

Same workout, but substitute ring-rows. 

Power Hour -
3 Hang Power Cleans - 225 lbs
Sprint 50 yards

*Rest 45 seconds between rounds