Work out

Complete as many rounds in 20 minutes of

2 muscle ups

4 HSPU

8 DB Swings

This is a new "hero" work out posted at CrossFit today, please go and read

http://www.crossfit.com/

The sub for muscle up is 3 pullups and 3 dips for each muscle up

Handstand push ups can be done with feet on the wall, counter, whatever works

Dumbell swings should be done with the heaviest DB you can find