Armlifting & Forearm Training

Rogue Grandfather Clock Shrug
5x5 (90) 

Rogue Grandfather Clock Deadlift 
3x3 (115) 

Country Crush Raptor Deadlift 1 3/4"
1(115-135-135-155-155)

Rogue Pinch Block Deadlift 
1(25-35-45-55)

3 rounds:
15 DB Wrist Extension (20)
10 DB Pinch Pick-up (20) 

2 rounds:
Wrist Roller Extension (60/45) 
Wrist Roller Flexion
Wrist Roller Extension
(rest) 
Wrist Roller Flexion (60/45) 
Wrist Roller Extension 
Wrist Roller Flexion

Hammer Strength Gripper
3x30 (90)