Consistency and Intensity do Clusters
A1: Shoulder Press (3x5)
A1: Shoulder Cluster
With approx. 90% 1RM Perform 4s eccentrics followed by 10s rest to failure. Immediately drop weight in half and perform AMRAP
A2: Pull-up / Chin-up (3x12)
Use Band as needed
GHD Situps (3x10-20)
Sub as needed. Keep them tough though.