The Workout for July 16th

Three rounds

10 Swings
10 American Swings
10 One Hand Swings
10 One Hand American Swings
10 Hand-to-Hand Swings
10 Hand to hand American Swings
10 Swing Releases
10 Swing Flips
10 Swing Flip Squats
10 Swing Flip Squat Push Press

5 Modified Pull Ups after each set of swings