The Wave Rebellion Flash is Mizuno's plated trainer for the fast half of a week, and the 3 puts ENERZY XP in the top midsole over ENERZY NXT below it, with the Wave plate extended out to the forefoot. What it borrows from the racers is Smooth Speed Assist, the geometry Mizuno uses to hold an efficient gait through the half of a race where form usually goes.
It suits you if your week has real workouts in it and you want one pair that covers the tempo, the intervals and the long run without buying a carbon racer to do it.
It is not a race shoe and it is not a recovery shoe. The rocker wants a pace, so on a slow jog it feels flat and fussy, and the plate takes most of the give out of the ride.