Yesterday was heavily focused on the posterior chain – glutes, hamstrings, and lower back. Today we’re focusing more on the anterior (front) of our legs, mostly on the quads. The higher the bar is on your back, the more you’ll use your quads. The lower the bar is on your back, the more you’ll lean forward and need to use your posterior chain.
Find a 1RM back squat, then hit this metcon like “Fran” – it should be as fast as possible, no pacing!

Strength

1RM Back squat

Conditioning

For time:
21-15-9
thrusters, 95/65#
box jumps, 24/20″