Hang Clean + Jerk - work to a heavy single for the day
Weighted Pull Ups
Find 1 Rep Max
Max effort strict pull-ups if using band. If you can do an unassisted strict pull-up then follow the rep scheme for competition but don't use weights.
7x3 Strict pull-ups with as little assistance as possible.
Competition and G.F.:
Burpees over the bar
*20 min. time cap*