3 rounds
min 1 - ring dip hold (ala-asento) or negative push up x 20-30s
min 2 - chin over bar hold x 20-30s (you can use box under bar if needed)
min 3 - 1/2 wall climb hold x 30-40s
min 4 - Hip thrust hold x 30-40s @ bodyweight
min 5 - rest