– Strength: Build to 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight on the box and have spotters in place. – Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.