Take the Spartan WOD 10.23.13, do it in beast mode, then find a rope to climb up.

10 x crunches
10 x laying leg raises
10 x crunches
10 x hanging leg raises
10 x crunches
10 x mountain climbers
10 x crunches
10 x bicycle crunches
10 x crunches
100 second plank
3 x rope climbs

Repeat 5 times