5x5 deads @ 75% of max

3x3 deads @ 85% of your max

spread through the day

3 x 5 Hand stand push ups. No kipping.

pick 5 neuro movements

they need to cover the following
straight arm
bent arm
hip extension
push
pull
stabilize (stay stationary)
transit (travel through space)

example

• straight arm and stabilize, push
• Lvel 1 Ring dip lockout, turn the rings palms facing out and hold
• Level 2 "" in a  tuck sit
• Bent arm, push, transit
• super low spidermans
• Hip extension, straight arm stabilize, 
• pistol into a handstand land on opposite leg and repeat x4
• cartwheel
• straight arm transit

etc