“Last Man Standing”
On the minute, every minute, perform the following:
Muscle-Ups (or pull-ups)
Once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
Rx: start at 135/95 lb and add 10 lb. every minute
Sc: start at 115/75 lb or less and add 5 lb. every minute
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
Sc: Add 5 lb every minute.
Wall Ball Shots x 20 reps
Rx: 20 reps 20/14 @ 10/9 ft
Sc: 12 reps 14/10 @ 10/9 ft
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes.
*If you make all 7 sets, terminate this portion of the workout and move on.
If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
Ring Muscle-Ups x 3 reps
Rx: 3 reps
Sc: 3 Bar MU's or 5 strict ring dips
Picking up on the minute you would have been starting your next set of wall ball shots, perform:
3 Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 3 Muscle-Ups within the designated minute, your workout is over.
Sc: 3 Bar MU or 5 Strict Ring Dips or Stationary Dips/Box Dips
If you cannot complete all 5 Strict Ring-Dips within the designated minute, your workout is over.
** Goal is to keep working for as long as possible…to be the LAST MAN/WOMAN STANDING!
Score: Total time.
Push Press/Front Squat/Total WB/Total MU's