Well, for the upperbody you have plenty options. A few years ago coach Thibs made alot of vids about neural charge training. The key is short, explosIve workouts with high frequency. Search for them i would say.
If you can take rings, you're granted. pull ups, chin ups, front levers, dips, l-sit, fall-outs, pushup: do some of these with high frequency and stay away from absolute fatigue so you develop skill. Upperbody and abs will be taken care of. maybe even add some handstand pushups for delts.
the lowerbody is trickier: with just bw it's hard to load it. But the neural charge series uses alot of jumps, i guess that can be a large component, but be aware of knee damage/shin splints.
Give a try at this chadwaterbury-esque routine for legs:
-test youre max splits squats
-say its 40 each leg, take 20 as a starting point
-do 20 split squats on day 1
-add 1 (for each leg) every day
-built up to a crapload of squats
maybe do that and a bunch of sets of jumps out of a deep squat jumps a few times a day.
Don't strive to failure or fatigue on an excercise, just do it with really high frequency so you keep sending stimuli.