Sandyspringscrossfit

Five rounds of:

5 Dumbbell Deadlift

 5 Dumbbell Hang Squat Cleans

5 Dumbbell Push Press

5 Dumbbell Squats

Increase load each round, rest as needed between rounds.

Pullups are sexy.  If anything the unassisted kipping pullup is what everyone aims for in their first few months of crossfit.  But is it really the most valuable upper body movement? It certainly indicates upper body strength, as does a proficient push-up.  I however would make the case for the dip as the king of upper body strength exercises, or at least as important as a pull-up or pushup. 

Full dips contribute to overall shoulder stability and strength, it mimics the movement of the pushup and increases shoulder flexibility.  Not to mention its the important second part of the muscle-up.   I imagine nothing can be as frustrating as getting on top of the rings and not being able to dip out of it. If your casting around for something to work on, go ahead and try some dips out. If you don't have a dip yet, work the negative.