A great one for the back part 2: The Video

Here's the video that I promised about the great back exercise.

Start with a front lever pull (or straight arm lat pull) up to an inverted hang. Make sure to keep it all in your lats. Then lower down with a front lever negative back to the dead hang (again, keeping it all in the lats). Then hit a controlled pull up. Do as many as you can. Awesome for the lats, they'll be burning.