SHRED CrossFit WOD 9.24.21

For time: 30 Strict Muscle-ups

Intended Stimulus:
✔ Finish workout between 10:00-15:00.
✔ Improve strict gymnastic skills.
✔ Improving strict pulling and pushing strength.

Movement Scaling Options:
▪︎ Strict Muscle-up | Transitions, Chest-to-bar pull-ups / Ring Dip AMRAP, Pull-up/ring dip AMRAP, Ring Row/ Ring Dip AMRAP

For quality:

50 Ring Hanging Leg Raises

Every time you break complete: 10 Dumbbell Hang Muscle Cleans, pick load