The Farmers Carry is not intended to be very heavy. You should be able to perform the 100m each round unbroken. We want it to fatigue the shoulders a little before performing the HSPU and burpees. You can walk or run during the farmers carry, but focus on keeping your shoulders pulled back and in a good position. The HSPU can be done Kipping and the reps are set so that top performers are able to get them done unbroken each round.