"Today we have a 17 min AMRAP with some fun & interesting movements.
We start with the manmaker -- which is basically like a harder, slower Burpee that moves you through a greater range of motion -- that means it should now be your favorite movement. Go slow and steady to get the hang of it, after awhile pick up the pace. Keep the run quick & consistent. Don't sprint, but definitely don't jog it either, and if you don't have a distance marker run about 15-20 seconds for 50m, turn around and come back.
For manmakers, use anything that you can hold onto, in a plank position. If you don't have anything suitable, just do it bodyweight. Be conservative with your backpack weight today as this movement will be very difficult if the weight is even slightly too heavy.
Next we have the Bear Crawl Drag. As you are Bear Crawling to the destination, you must drag a backpack with you, on the ground. A good strategy is to pull the bag as far in front of you as possible, then crawl over it until it's at your feet. Then pull the bag with the other hand, craw, and repeat. This will be taxing, potentially awkward, and tough -- but that's why we're doing it. Stay focused and balanced, and don't rush. "