A. Deadlift – Take 15-20 minutes to work up to a heavy set of 5.
B. Skill work: i) Skin-the-cat (rings or bar) – If you you can do these already, accumulate 5-10 reps, as smooth and controlled as you can manage. If you don’t have these yet, work on the progressions with the rings closer to the ground.
ii) Pistol practice – If you have these, accumulate 20-30 reps per leg. If they are easy, use some weight. If you don’t have these yet, work on progressions on a box, or from a lunge position (see a good video from Carl Paoli on some progressions). You can also try rolling pistols (or deck squats, if you do them with two legs).