Armlifting Training 

Country Crush
1(90-135-225-270)
3(250) + :03 Hold
5(225) + :10 Hold

IronMind Pinch Hub 
1(10-20-30-32.5)

IronMind Rolling Thunder
1(70-90-115)
:05 Hold (115) 
:10 Hold (90)

Rogue Grandfather Clock
1(70-90-115)
:10 Hold (90)

3 rounds:
2 IronMind Wrist Roller attached to Cable (75-60-45)
20 Kettlebell Cupping (26)

IronMind Go-Really Gripper
3x20 (70)