3 sets for quality:
10 Banded hollow pull downs

10 Banded hollow Ys

8-10 Ring row to Hip. Adjust your foot position to make it more or less difficult depending on your strength/skill level

4 sets:
Accumulate 3 complexes: 1 Strict Muscle up + 2 strict Ring dips + 1 Eccentric MU. Scaling options: Sub Jumping MU for strict MU or by doing feet assisted on a box
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets