WOD: Friday 16/12/2016

Complete 3 sets of:
Back Squat x 5 reps @ 80+% of your 1-RM
Rest 2-3 Mins between sets

then:

Against a 5 min running clock, complete:
500m Row
50 Kettlebell Swings (16kg/24kg)
Pull-Ups x Max reps

Rest 5 mins between sets, and complete a total of two sets.

Post weights and reps completed to comments.