Minute 1;
Handstand descent practice
Minute 2;
30 sec L sit (hanging, parallettes or floor)
4 rounds

WOD
Run 400m
15 Power clean (70/47.5)
40 Strict push-up

3 rounds (18 minute cap)

Front to back scale, 1 minute each leg.
3 minute plank hold, can change to any variation throughout (eg 1 let, side, reverse)
5 minutes of stretching/mobility work

For scaling and detailed description, see the Zen Planner app.