Now then I am being pretty nasty to you and I am sorry but, I am so interested to see how this is going to feel that I don’t really care. 😂
What I would advise is that you do not plan on having to use your legs until sometime next week…

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
30 - 30 - 30 - 30
Wall balls (20/14)
These are supersets. Build load with each set of lunges.

Specialty
15 minutes to establish a heavy snatch + hang snatch
5 Sets
10 Overhead walking lunges
Build each set