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:
Sumo Deadlift
5-5-5-3-3-3
As heavy as possible

Metcon:
On the Minute for 12 minutes
Odd Minutes – 5 Deadlift (315/205) – any style
Even Minutes – Max Reps Ring Dips