Need some help getting bendy?!?!

Warm-up
15′ Alternating Minutes
5 Pull-ups
10 Box Jumps
15″ L-sit

Weightlifting
12′ to work up to a 1RM Clean and Jerk

Metabolic Conditioning
Competitive
25-20-15-10-5
Deadlift (185/135)
Push-ups
Double-unders (x2)

Intermediate
25-20-15-10-5
Deadlift (135/95)
Push-ups
Double-unders

Intro
25-20-15-10-5
Deadlift
Push-ups
Single-unders (x2)