For 40 minutes ascend the ladder:
9 cal row
9 KB swing snatches (both hands)
9 sit ups
1 min rest
15 cal row
15 KB swing snatches (both hands)
9 sit ups
1 min rest
21 cal row
21 KB swing snatches (both hands)
21 sit ups
1 min rest
…

Add six repetitions/cals for every round.