@danbranson Cool, thanks for that. First, I'm not qualified to answer the shoulder stuff, except to say that if a movement hurts your shoulder, you probably shouldn't do it, and if it doesn't hurt, you're probably fine. If your surgeon tells you something different, do that instead.
Given that you don't have specific goals (by non-specific I don't mean that your goals are bad, just that it's not like "compete at a certain level in GS" or "press the beast" or something like that), I think getting to a "good enough" level of strength, conditioning, and flexibility* is plenty. (I put the asterisk after flexibility because you might not need specific flexibility work. If you can move well and hit the positions you need to hit without it, then cool. I'm 45 and find that I do need some. YMMV.)
You've got the conditioning taken care of with the erg, which is great.
For strength: I'm personally not a fan of S&S: I don't think there's enough variety or volume. It feels to me like minimalism for its own sake. And I don't think the TGU is a good strength movement (and honestly I'd be especially wary of trying to push the weight on a TGU if you think you might have a torn labrum). I know that there are people who have gotten good results from S&S; not trying to take anything away from that; but I don't think it's the best.
I think DFW is better both in terms of volume and exercise selection, and the DFW remix that @hunter101 mentioned is even better. He mentioned one way to structure it; another way might be DFW + rows/pullups (just do a few reasonably hard sets at the end, don't overthink it) 3 days a week, and erg + a short flexibility/mobility routine 3 days a week.
Or instead of DFW, you could 3 days a week of something like Brett Jones's
Iron Cardio (don't worry about the name, it's not really cardio) or Dan John's
Armor Building Complex, again either incorporating rows/pullups as part of the routine itself or afterwards. They're not really "routines" in the sense that something like DFW is, but I've enjoyed and gotten good results from both. They're simple and progressive, don't require a lot of time, and can tolerate a lot of variation and experimentation. You can do them heavier with longer rest periods for more of a strength focus, or lighter with less rest for more conditioning.
You also don't have to choose just one: run a couple cycles of DFW until you get bored, then do Iron Cardio or ABC for a while until you get bored of that, rinse and repeat or do something different.
Hope this all helps.
