4 Rounds for Quality 
12 Med Ball Over Shoulder @ 30-pounds (6 each side)
12 Ball Slams
12 Ab Kick Outs (left/right around a kettlebell)

Warmed up on the rower before hitting this metcon. Note that this is for QUALITY - while my goal was to hold each exercise and set as a whole unbroken, it was not for time. I took a minute or so rest between sets so that I could maintain unbroken reps. Don't be deceived - those ball slams will still have you breathing heavy.