WOD
For load:
Back squat
5-5-3-3-1-1-1
Then;
4 rounds of;
10 GHD hamstring curls or banded hamstring curls
15 plate or medicine ball overhead sit-ups

PUREFIT
Buy In: 600M
4 Rounds
9 Goblet Squats
12 weighted OH situps
15 banded hamstring curls
Buy Out: 600M