4 Rounds:
1 min: Plank Hold
1 min: Single DB Step ups (20/24)(35/50)
1 min: Deadlifts (155/225)(105/155)

Post WOD
1 set: Max Effort L-sit hold
-rest as needed
2 sets: 50% of Max L-sit hold

PureFit WOD

4 Rounds:
1 min: Plank Hold
1 min: Single DB Step ups 
1 min: KB Deadlifts (Heavy)

Post WOD
1 set: Max Effort L-sit hold
-rest as needed
2 sets: 50% of Max L-sit hold