I do TKD freestyle.
Program generally looks like this:
Some kind of squatting movement (OHS, front, zercher, whatever)- 8x3
Chins or shoulder press- 3x8
Some kind of leg movement not done on Tuesday like lunges- 3x8
Lighter Deadlifts- 3x8
Thinking once I recover from surgery I'll go on to EDT to help pack on some size and "break in" to training again, then return to this program or something like it using heavy singles with the above exercises, and probably a few Oly lifts in there too.