Make a cable connecting the serial usb dongle to the soic8 test clip, with three pins connected with pinout: 1 +5v, 3 GND, 6 - UPDI. UDPI needs to be connected through a 4.7k resistor to TX, and directly to RX. See https://github.com/microchip-pic-avr-tools/pymcuprog for the ascii diagram of this
The firmware files are in this repository, in /flashcmd directory. There is an example script flash.sh which shows some command-line options which can be used. Make sure you erase the chip to remove the old firmware before flashing. Alternatively you can build the firmware from source, there are some instructions for doing that in the repository.
I plan to write a better instruction later. It's not generally intended for end-user flashing.
I would like to update the firmware to your latest. Are there instructions on how to do it?