Buy In: 1 Burpee. 10 reps- PVC Good mornings, PVC Thrusters, PVC Shoulder dislocations, PVC RDL's, PVC Bent over rows. Mobilze. Progressively add weight to the movements below until you reach your working set weight.
Complete 4 sets of 6 reps of:
Chin Ups (Strict- bar or ring)
Behind the neck Shoulder Press
Bent over rows (snatch grip)
Bad form will make your back hurt. True story.
Finisher: 100 Burpees for time.