We’ve had FIVE HUNDRED of these things. That’s a lot of fitness.
Just for reference, here’s where we started:

wod 1
200 meter run
100 Jumping Jacks
50 Lunges (Reverse)
25 Pushups
10 Burpees
200 meter run

Then we went to:

AMRAP: (As many reps as possible) 5 Min.
Set your WOD timer for a 5 minute countdown. Your score is the total reps performed. There are 35 reps per round. 3 and a half rounds would be 105 reps.

With a bag of oil dry.
5 minutes, As many reps as possible. Try for 5 full rounds.

start:
20 Oil dry deadlifts
10 Air squats (no weight)
5 oil dry thrusters

On to WOD 500!

For time:
100 Deadlift 95/65
100 Hang Power clean 95/65
100 situps
100 air squats
100 KB hang snatch 35/little red.

Standards: Most of you fuckers have none. But I’ll waste my time anyway.
Deadlift: Don’t round your back. If it starts hurting, stop.
Hang Power clean: bar does not go below the knees. At the top of the rep, your elbows must be in front of the bar. MUST BE. Don’t shit it up.
Situps: Most of you shit the bed here. your shoulders need to pass the crease in your hips. So, touch the floor behind your head, then touch your toes. If your Shoulders are still behind your hip crease, keep going gorilla arms.
Air squats: It’s simple. Crease of the hip goes below the top of your knee. Look. And I’m saying it like this for a reason. So many of you know what a correct squat is. Yet so many of you short them out. Just do it right. Integrity. Also STAND UP ALL THE WAY. If you’re not locking your hips out, you’re not doing a squat. You’re twerking or some dumb shit. Go all the way down. Come all the way up. Or don’t. But it’s stupid.
KB hang snatch: Should be 50 per side. divide these up however you would like.

Scaling: Scale reps. Cut it all in half. I’d rather you do 50 of each of these and get a great workout in than get hurt. If it’s too much, that’s ok. Cut it in half and get better. That’s how it works.

DEADLIFT https://www.youtube.com/watch?v=op9kVnSso6Q
KB snatch https://www.youtube.com/watch?v=ZQccQg4kDf8
Hang clean: (minus the squat) https://www.youtube.com/watch?v=TjTEOme9fvw