For the Performance group, use THIS 1 rep max conversion chart to estimate your 1 rep max. For example, if you squatted 240 lbs for 5 reps, your estimated 1rm is 274 lbs!
Performance is in red, Competition is in blue
A) 15-20 minutes to work up to a 5 rep max Deadlift
*Only work as heavy as technique will allow
B) 10 minute to work up to an 8 rep max Split Squat @3010
C) For Time
Row 2000 meters
A) 20 minutes to 1 rep max Deadlift
B) One set max rep unbroken Strict Pullups
*If max rep set is 5 or less, rest and do 2 more sets for practice. But your score is the first set.
5 Rounds For Time
Run 400 meters
15 Overhead Squats 95/65