Our latest 8 week programming cycle started this week.  Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays.

WOD

Strength:
Complete 5 Rounds (not timed)
1 Hang Power Snatch
2 Hang Snatch
1 Power Snatch
2 Snatch
Start with 50% 1RM and work up as heavy as possible

Metcon:
5 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest