I have three speeds.
1) Barely moving
2) Feels like I'm kinda working out
3) The wheels are flying off and if anyones it the way I might accidentally kill someone.
Feel me? Today choose 3.
Metcon: (No Measure)
5 Rounds NOT for time:
6 Back squats
6 Box jumps (36"/30")
100-foot Prowler or plate push
AHAP = As heavy or high as possible without a break in the set or without a breakdown in technique. Ride the edge...
This is a twist on a heavy day. The back squat load should be heavy and you can change loads between sets. The box jump height should be challenging, the prowler/plate push should be difficult but allow you to complete the distance unbroken, and the row should be a full sprint effort. Rest a little between each movement and each round.