A. Press 5x5 - add 3-5# to last weeks working sets B. 10 minute strict-pullup volume.

Scaling options - On the minute work with as little assistance as possible. Also consider jumping pull-ups with as much of a negative as possible.

C.  3 x 20 weighted sit-ups

Work Harder, Not Longer "In summary: Fix your diet if it’s crappy. Then, chase intensity in your workouts, but not at the expense of dedicated strength work. We’ll talk more about that on another day, but lifting heavy might just be the most important part of fitness as a whole."