Try using a pyramid system as per SEAL's. Eg
pull-ups, dips x2, situps x5
start at level 1 so do 1 pull-up, 2 dips, 5 situps without rest, and without rest proceed to do level 2 i.e.
2 pull-ups, 4 dips, 10 situps then level 3
3 pull-ups, 6 dips, 15 situps and so on until one exercise stops you proceeding in good form, then work back down to 1.
You end up doing a relatively huge volume of reps in a compact time-frame and get strong without excess mass. Eg if you hit say level 9, that's 81 pull-ups, 162 parallel bar dips, 405 situps.
Alternate workouts so next time say pull-ups palms facing you, push-ups x2, leg raises x5, elevated/ bench dips x2.
Work from 1 and back down to 1, the warm up/ cool down prevents injury and don't strain the top set. This way you avoid DOMS and if you do these workouts frequently you will get stronger/ grow. I limit the top set as the upper body muscle makes running harder and the workout starts getting exponentially longer with each level and I spent too much time in gym when I was younger so prefer to do enough to be functional as opposed to anything else.