Turkish Get Up 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
--Then--
"Death By" - AbMat Sit-ups, Ball Slams and Kettlebell Swings : 1 rep + 1 rep / 1 min
With a continously running clock perform:
1 AbMat Sit-up, 1 Ball Slam, 50/30 lbs and 1 Kettlebell Swing, 1.5/1 pood in the first 1 min
2 AbMat Sit-ups, 2 Ball Slams, 50/30 lbs and 2 Kettlebell Swings, 1.5/1 pood in the second 1 min
3 AbMat Sit-ups, 3 Ball Slams, 50/30 lbs and 3 Kettlebell Swings, 1.5/1 pood in the third 1 min
...
Continuing this for as long as you are able.
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