Practice Handstands and One legged Squats for 30 minutes. Here are some handstand variations and scaling. If you are okay with the basics - work towards taking one hand off the ground when you are handstanding against the wall. There is also an excellent three part series on the CrossFit Journal regarding handstand pushups.
Then, depending on how sore your shoulders are, do the following for time :
20 Handstand pushups
5 one legged squats per leg
15 Handstand pushups
5 One legged squats per leg
10 Handstand pushups
5 one legged squats per leg
ROUTINE IS THE ENEMY.