– Strength: This the final week of Wide Stance Box Squats. All sets should be fast but executed with perfect form. If you’re feeling slow it would be better to go lighter. – Metcon: Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – go with a challenging height for box jumps – these should be done for explosiveness, not cycle rate, a heavyweight for your lunges and as heavy as possible with the Farmer Carry.