7 Sets On The 4:00
12 Push Ups/HSPU
3 Rep Bear Complex (95/65)(135/95)(155/105)
200 Meter Run
1 Rep Bear Complex = Power Clean, Front Squat, Jerk, Back Squat, Back Rack Jerk & return to start position. This can also be blended to a Cluster, To Back Squat/Back Rack Press.
The 3 rep is to be done as touch and go with NO pause or stop at the return position and it must be unbroken. So, given that, consider your weight for today. The limiting factor for this ends up being your ability to do the jerk from the front and back rack position.
Whatever time is remaining in your 4 minutes is your rest break.