A. Single Arm Dumbbell Press - 3RM
Start with a strict press - 3 each arm. If your reach a point where you can't strict press the weight anymore, you can push press.
B. "Denis"
5 x 3 minute rounds:
:90s Max Effort Row
15 Pull Ups
Rest the remainder of the 3 minutes and then start again until you have completed 5 rounds.