A podcast I listened to a while back with a movnat instructor, not Erwan, was asked by the interviewer to pick the top 3 exercises. Swings and get ups were the top 2. Number 3 was crawling. That from a movement guy. (Can't remember the podcast but may have been Scott Rdella).
Immerse yourself in swings and get ups, do S&S, Throw in some crawling or any ground based animal moves for fun or variety and do it outside.
In no way is that meant as a criticism of Movnat, far from it. To move well, move often with efficiency and for a greater purpose. Movnat absolutely shares much of Strongfirst philosophy.
The thing with SF and Pavel's work is that it contains everything really. And for every niche within SF there is an entire encyclopedia supporting it - see Gray Cook and Brett's breakdown of the get up in their excellent video series. And then there is the fms - which isn't just a screen, the mobility drills and progressions look very much like Movnat mobility too, which looks like a lot of mobility drills in martial arts which look like fast and loose ......movement is movement.
To cross over from another thread about 2 lifts, this
This approach can be really effective. You really load a couple of exercises, maybe 3, but do a wide variety of movements light or unloaded. Perhaps deadlift, one arm press, and pull ups loaded but include some hindu pushups, bodyweight squats, yoga poses, a bit of sprinting, some flexibility work, balance work (like slack line), lots of walking, some practice with breakfalls and rolls, swimming.....
.....there you go. A fine template - is it Movnat or Strongfirst?
Pavel's roadwork - easy running with a couple of strength moves - go barefoot in the woods, pull ups off a branch and pick up a big old heavy lump of something and throw it maybe and you have a Movnat combo v a pistol and one arm push up. It's all semantics, really. But should you explore Movnat? Absolutely, why not? Parkour in the woods, great fun.
But if Movnat recommend swings and get ups as the best 2 exercises to cover most bases then there is no better instructional material here at SF.