If Janet shows up tomorrow, she may well strangle me to death. If she does so successfully, the gym is hers and she can program coffee drinking and cake eating as often as she likes.

The intension of all of these lunges is to drive a huge amount of strength in specifically the posterior chain (backside of the legs and the actual backside). In doing so, you will increase your squatting load (no doubt), cause your butt cheeks to give strangers whiplash as you walk past them down the street (no doubt), improve your ability to parallel park (some doubt!)

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Bar facing burpee
8 - 8 - 8 - 8 - 8

Superset and VERY fast burpees

Specialty
Within 5 minutes
Build to a heavy touch and go power clean and jerk

B: 6 Sets
5 Touch and go clean and jerks @72.5% OR 60/42.5kg
Rest 60s between sets

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30 - 3:00