For time:
400m Run
20-Strict Ring Dips
20-Toes to Bar
400m Run
15-Strict Ring Dips
15-Toes to Bar
400m Run
10-Strict Ring Dips
10-Toes to Bar
400m Run
5-Strict Ring Dips
5-Toes to Bar
400m Run

If you cant do the full set of strict ring dips do as many as you can and finish the set with ring pushups. Absolutely do not kip to finish the set. Work on building strength. Scales for toes to bar is hanging knee raise above hip crease.