12 Min AMRAP:
5 Rounds:
10 Pull-Ups
20 Wallball – 20/14#
…into
AMRAP Remaining time:
5 Bar Muscle Ups
10 Thrusters – 95/65#

*Your score is total reps completed including the opening 5 rounds. There are 150 reps in the opening 5 rounds. 

*So if you got  8 thrusters into your 4th round of the Bar MU/Thruster couplet, your score is 208 reps. 150 +15+15+15+5+8

Throwdown 299 Standards:

For the pull-ups, arms must be fully extended with feet off the ground to start & at the bottom of each rep. Any style of pull-up or grip is permitted (dead hang, kipping, or butterfly) as long as the chin breaks the horizontal plane of the bar at the top.The rep is credited when the chin clearly breaks the horizontal plane of the bar.

For the wallballs, the movement starts with the medicine ball in the support position in front of the body. A squat must be performed until the hip crease goes below the knee (below parallel). The rep is credited when the center of the ball hits the target or goes above the specified height. If the ball hits low or does not hit the wall, it’s a no-rep. If the ball falls from the top, it must settle on the ground before the next rep begins; it cannot be caught off the bounce. 

For the Bar muscle ups, arms must be fully extended with feet off the ground to start & at the bottom of each rep. Kipping is allowed, but the heels cannot rise above the bar’s height during the kip. The rep is credited when the athlete achieves a full lockout with arms extended above the bar, with shoulders over or in front of the bar. The athlete must pass through some portion of a dip before the lockout and only the hands can touch the bar during the rep. Resting with hands off the bar while in the top support position is not allowed.

For the Thrusters, the barbell must start on the ground. No racks are allowed. You can use a full squat clean or a power clean to bring the barbell to the front rack position for the first repetition. The hip crease must clearly pass below the top of the knees in the bottom position (below parallel).The barbell must reach a full lockout overhead, meaning the hips, knees, and arms are fully extended, and the barbell is directly over, or slightly behind, the middle of the body. The entire movement, from the bottom of the squat to the overhead lockout, must be completed in one continuous motion. A pause at the top of the squat to jerk the bar is not allowed. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetitio

Masters 55+:

12 Minute AMRAP:
5 Rounds:
10 Pull-Ups
20 Wallball – 14/10lb to 10/9ft
…into
AMRAP Remaining time:
10 CTB
10 Thrusters – 65/45lb

Intermediate:

12 Minute AMRAP:
5 Rounds:
10 power snatch @ 95/65lb
20 Wallballs – 20/14lb to 10/9ft
…into
AMRAP Remaining time:
5 Burpee Pullups
10 Thrusters – 95/65lb

Warm-up:

0-5 Mins: General Warm-up 
5 mins Machine of Choice or 
General Warm-up 1 
(https://www.youtube.com/watch?v=2MeFs5dMURA)
+
5-10 Mins: 
2-3 Sets:
15 sec/side PVC Front Rack Stretch
5 Empty Bar Front Squats
5 Empty Bar Push Press
10 Small Kip Swings
+

10-15 Mins: Specific Workout Prep
2 Sets:
4 Pull Ups
8 Wallball
2-3 BMU
4 Thrusters
90 sec Rest or Easy Machine