Home Throne

4 Intervals

4:00 Working Window

1:30 Rest

20 Burpee box jump overs 20” Both M/F

20 Toe to bars/Pull ups

30 Alternating DB Snatches 50/35

Remaining time

Max Wall Walks

*Set 1 and 3 complete 20 Toe to Bar

*Set 2 and 4 complete 20 Pull Ups

*Burpee Standard: You must be perpendicular to the box when completing the burpee (NO lateral burpess). Your chest must hit the ground. You can choose to step back/up or jump your feet back/up

*Box Jump Over Standard: Athletes have the option to jump or step up to box. Both feet must touch top of box. You do not have to reach full extension at the top of the box before stepping down on the other side.

*Toe to Bar Standards: Your feet must go behind the plane of the bar before going into the rep of the toes to bar and between each rep. Both feet must touch the bar at the same time. Singles are ok!

*Pull Up Standard: Your chin must break the plane of the bar. Strict, kipping, and butterfly are all acceptable.

*DB Snatch Standard: The dumbbell must start on the ground. Your non-working arm/hand can not touch your body. The dumbbell must be over head, in line with your body with your knees and hips at full extension for the rep to count. Switching hands over head, during the decent, or on the ground is all acceptable. Both dumbbell heads must touch the ground before going into the next rep.

NO DROPPING DUMBBELLS AT ANY POINT EVER. You will have start your entire round over if you drop your dumbbell.

*Wall Walk Standard: Any part of both of your hands must start on the designated line, lying on your stomach with your feet against the wall. You can not move your hands until both feet are up on the wall. You then must walk your hands back and touch any part of both of your hands to the designated line (10" away from the wall for both partners). Your feet can not touch the ground until any part of both of your hands are back on the line (55" away from the wall for both partners).

Event 2, Part 1 of 2

0:00-10:00

Build to a heavy 3 Rep Front Squat

*Barbell must be empty at the start os "3..2..1..GO"

Lifts Must be completed before the 10 Min Mark
*Women must use womens bar. Men must use mens bar

*Men and Women will share plates. You can move weight from one bar to the other as needed.

Weight Provided:

4, 45lb plates

2, 35lb plates

2, 25lb plates

2, 15lb plates

2, 10lbs plates

2, 5lb plates

2, 2.5lb plates

*Partners can lift in any order they choose, switching weights as needed

*Please confirm the weight on the barbell with your judge BEFORE attepting your lift

Event 2, Part 2 of 2

After 1 minute of rest/transition...

From 11:00-18:00

Each partner has 1 attempt at a max set of UNBROKEN wallballs 20/14 to a 10'/9' target

*Each partner can begin their set at anytime in the 7:00 minute window as long as they complete their set before the 18:00 mark.

*The set must be continuous with NO stopping/resting at any point

*The middle of the ball must touch above the bolt of the wall ball target on the rig for the rep to count

*You must squat below paralell for the rep to count

20 Min AMRAP

Alternating Rounds "You go, I go" style

15/10 Calories Echo Bike

12 Deadlifts

9 Hang Cleans

6 Shoulder to Overhead

115/75

Score: Total # of reps

*Male partners must start the 1st round

*You can not get off the bike until the screen reads 15/10 calories

*When you finish your round you must run to tag your partner before they can begin to pedal on the bike.

*Athlete or judge must reset the bike to 0 calories

* Deadlift standards: knees must be locked out at the top, hips must be open at the top, shoulders must be in line or slightly behind the bar at lock out. NO bouncing reps.

*Hang cleans can be from any hang position above the knee. Elbows must come in front of the bar in the front rack position for the rep to count. Knees must be locked out and hips must be open at the top of the rep for the rep to count.

*Shoulder to overhead can be any style you choose - strict press, push press, push jerk, power jerk, or split jerk. For the rep to count arms must be in line with your mid line, knees locked out and hips open at the top of the rep for the rep to count.