5 rounds for quality:

10 Hanging flutter kicks or 15 flutter kicks (both=1)
10 Banded bulgarian split squat (10+10)
20-30sec Bridge hold or table top hold
10 Candle sticks
10 Strict ring dips or 15 ring push-ups

In candle stick, first use the rig to mark your shoulder height. Then you need to touch the rig with your toes over that marker.