Mon (push)
Push-up
(standard, diamond, 1 arm to the side, planche, wide/narrow grip)
2 sets
Vertical press
(shoulder press, kettlebell, pike / elevated / wall / freestanding HSPU)
2 sets
Squat
(sandbag, front/back, pistols, overhead, side-to-side, …)
2 sets
Tue (pull)
Inverted row
(1-arm, side-to-side, wide/narrow grip, front lever, on rings, underhand)
2 sets
Chin-up
(1-arm, on rings)
2 sets
Deadlift
(sandbag, with rotation, wide/narrow stance)
2 sets
Wed (core)
Core, Holds
& Stretch
(see "core movements")
Thu (push)
Dip
(L-sit, korean, dip-to-leg-raise, on rings)
2 sets
Horizontal press
(floor press, kettlebell, push-up)
2 sets
Lunge
(with rotation, reverse, overhead)
2 sets
Fri (pull)
Pull-up
(1-arm, archer, L-sit, on rings, wide/narrow grip)
4 sets
High lift
(shoulder lift, SDHP, clean, row, with rotation)
2 sets
Sat (func)
Full body
(loaded carry, farmer's walk, suitcase carry, zercher walk, bear hug, overhead carry, kettlebell swing, sandbag halo, clean & press, muscle up, back lever)
3 sets
Practice regularly, on its own and/or as a part of warming up