(Found this with help from https://gist.github.com/esrever10/7d39fe2d4163c5b2d7006495c3c911bb)
gst-launch-1.0 -v avfvideosrc capture-screen=true ! video/x-raw,framerate=20/1 ! videoscale ! videoconvert ! x264enc tune=zerolatency bitrate=500 speed-preset=superfast ! rtph264pay ! udpsink host=127.0.0.1 port=5000
gst-launch-1.0 -v udpsrc port=5000 caps = "application/x-rtp, media=(string)video, clock-rate=(int)90000, encoding-name=(string)H264, payload=(int)96" ! rtph264depay ! decodebin ! videoconvert ! autovideosink