Ok, now that your buns are big, and officially made of steal...and your shoulders are like boulders, you're ready for "Freddie's Revenge!" 

CrossFit Cardiff WoD

"Freddy's Revenge"

5 Rounds for time of:
5 STOH (85/60kg)
10 Burpees

This is an all out sprint, warm up well and hit it as hard as you possibly can. 

Accessory Program

4 x 6 eccentric ring rows (1s up/5s down - use band if required)

Superset between Set 1 and 2:
27 Different Squat variants - FILM 
Squat mobility complexes - FILM 

Superset between Set 2 and 3:
12 Single leg glute raises - per leg
20 KB Deadlifts - FILM 

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toe stays down
10 Russian Lunges per leg - toes come up
10 Narrow stance squats

Superset following set 4:
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats (make these LIGHT, they hurt).
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats

2 Rounds not for time, but for form of:

5 GHD Hip and Back Extensions - FILM - (these are extremely challenging reduce reps if needed but keep the movement)
10 Kip Swings, 8 Kips, 6 Kipping pull ups (use a band if required).  
5 Wall Squats with a 5 second pause at the bottom of each rep.
10 GHD Back Extensions
5 Wall Squats with a 5 second pause at the bottom of each rep.
10 Kip Swings, 8 Kips, 6 Kipping pull ups (use a band if required).  
15 GHD hip extensions
Rest as needed between rounds, ensuring that quality of movement can be maintained