9-1

4 sets of
5 x 1 right arm db press + 1 left arm db press + 2 arm db press

WOD
In as few sets as possible:
100 shoulder presses 45/35
100 bicep curls empty bar 45/35

Mark a penalty for each time you have to break. At the end of the workout complete 15 sit-ups for each time you had to break from your sets