Work your gymnastic ring kip for 10-15min.

Work your Gymnastic weakness for 20min.
You can work only for one movement or take a few. Concentrate on the movement, not volume.

3-5 rounds by feel, rest as needed

1) 10+10 Ring Circles
2) 5+5 Overhead Lateral Squat
3) Bridge hold, 5-30sec
4) 10m Dragon Squat
5)10 Double Banded Passthrough

Check the videos. Scale if needed. Go by feel.