Well, that only took halfway to forever...
A1. Back Squat: 5x2x90% @ 30X1; rest 30 sec
A2. Pull-up: 5x4 @ 20X0 / Negative: 5x2 / Ring Row: 5x4 @ 3010; rest 90-120 sec
B. Barbell Complex: 3-4 sets; rest 4 minutes between
6 Clean (this will be skipped if still developing technique)
6 Front Squat
6 Push Press
*Less reps = more weight. Keep technique crisp and solid.
C. KB/DB Windmills: 3x5/side