Insert Rocky theme music here:

A1. Back Squat: 5x3x80-85% @ 30X1; rest 15 sec
A2. Pull-up: 5x5 @ 30X0 / Negative: 5x2 / Ring Row: 5x5 @ 4010; rest 90 sec

B. Babell Complex: 4-5 sets; rest 3 minutes between
     8 RDL
     8 Row
     8 Clean (this will be skipped if still developing technique)
     8 Front Squat
     8 Push Press
  *Goal is to improve overall efficiency and/or increase work set weight from last week

C. Side Planks: 3 x 45-60 sec/side