If the Pope had a benchmark workout named after him, it would be this. A sandwich format, You’ll go through these movements one at a time and complete them before moving onto the next. Barbell should come from the ground – if you’re limited by your clean and press overhead to your back, then lower the weight. Box jumps should be relatively high compared to typical workouts. For HSPU’s, scale to wall walks, stink bugs, or inverted pike position with feet on a box. Most athletes should do double unders, but you may need to scale to 50.

“YOPO”
For time:
20 back squats, bodyweight
20 box jumps, 30/24″
10 HSPUs
100 double unders
10 HSPUs
20 box jumps, 30/24″
20 back squats, bodyweight