This was my first attempt at Karabel. Mind you I was a bit under the weather, so I went lighter on the weight than I should have.

Strength
100 frog legs (this was more warmup for Karabel than strength).

Karabel
10 rounds of
3 snatch (135,95) I used 75 lbs
15 wall ball (20,14) I used a 10 lb ball

I finished in about 17:39 (I don't recall the exact time, but that sounds pretty close). My hip flexors were toast after this workout. I couldn't walk fully upright for about 2 days even though I was stretching every couple hours.