Squat – 5×5
Bench – 5×5
Clean – 5×5
Dead Hang pull-ups – 3×8
Straight bar bicep curls – 3×8
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Squat – 5×5
Bench – 5×5
Clean – 5×5
Dead Hang pull-ups – 3×8
Straight bar bicep curls – 3×8
MSFC Crossfit 
Ryan and I are going at 10 if anyone else cares to/can join.
I’ll go
Front squat – 135,155,185,225,235
check
check and check
check, will need to change my work on the cleans. My form is so bad that I will need to get it corrected before we can do much more.
PU – Gravitron +60#’s
curls – 65#’s
Box jumps are a good sub, just work your way up to the highest box, once that is easy start adding plates on top to make it taller.