3 rounds:

Hollow holds 20 sec (scale: knees bent)

Handstand hold 20 sec (scale: pike hold off box, scale up: shoulder taps)

Downward dog forearm push-ups 5-10 reps (scale: go from low plank to high plank)

HSPU negative 2 reps, 5 sec negative (scale: pike or regular push-up negative, scale up: deficit)

PART 2

EMOM5:

Scaled: 3-5 pike push-ups or DB press

Intermediate: 3-5 scaled HSPU

Rx: 2+ HSPU