In 4min
800m run
2min rest
4min amrap
30 plate toe touch
10 Flr Burpees
10 Mountain climbers(L+R=1rep)
2min rest
In 4min
800m run
2min rest
4min amrap
30 plate toe touch
10 Flr Burpees
10 Mountain climbers(L+R=1rep)Rest 5-10min
And then...
800m run for time