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Tips for Quick reading about CJ
You want to send out as many troops as you can for CJ. Keeping them at home doesn't gain you more than sending them out.
You do want to keep your best 3 heros home, with focus on Defending the castle.
Sending a defensive formation will help score more points and keep your ally in the CJ rounds longer.
For help figuring out about defensive formation, please refer to the Troop ratio page on this website.
When you know what and who you are keeping at home. Send them next to your castle and occupy the land.
So when you are sending out your other marches, you can know you wont accidently send out people or troops you want at home.
I usually keep home 10k, 5k, 5k in my castle with my 3 heroes.