For quality

3 rounds

9 seated shoulder presses
30 sec L-sit hang
9 supine ring rows
30 sec weighted hollow
9 Weighted hip thrusts
30 sec plank hold

Then 3 rounds

10 + 10 m lateral duckwalk
30 sec underhand grip hang
10 m goblet kossack squat with a KB ( you choose the weight)
30 sec overhand grip hang