I agree with 90% of this, Welbourn is the man:
42 Things I learned Leading Up to 2013
Strength:
1) Bench: 2×8 @ 76%
2) Close Grip Paused Bench 2×8 @ 85% of previous
3) Incline Bench Press 2×8 @ 85% of previous
MetCon:
Diane:
21-15-9
Deadlift
HSPU
Scale as needed, kipping HSPU allowed
Post weights and times to comments
Operation Jacked 
What 10% dont you agree with?
I lied, 95% – #16 and #31
#16 – http://talktomejohnnie.com/crossfit-football/restoration
#31 – you must not have kids. If you do, and it didn’t change your perspective on life then you must have your head wired better than 99% of the population.
#16 – I used to believe in hot/cold showers (initially started doing them as a result of the referenced post) but after watching K-Star’s discussion on icing I no longer think reduction in blood flow is a smart technique to increase recovery http://www.youtube.com/watch?v=0UmJVgEWZu4
#31 – This was a joke, dry humor doesn’t come out well in text.
Aren’t you violating #33?
I dont have 100 posts yet.
Dont confuse Kelly’s stance on icing acute injuries with cold showers, contrast showers, icing of chronic injuries, icing after surgery in post op used as a recovery tool. Ice has it place and has been used for the last 100 years in regards to sport injuries. Kstar isn’t the last word on everything.
Yes, irony is lost on the Internet. Like you header pix. Awesome.
This is my last comment. Signing off. My work here is done.
bench off 205 max
metcon- 6:54 with 185lb deadlift and scaled HSPU