by Andrea Nisler | Jan 20, 2026 | WODS
3 sets:
2 FS + 5 BS @ 80% of FS
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cap: 10 min
If you have a sub 3 min Fran you can do:
12-9-6
Thruster (135/95)
BMU
Cap: 10 min
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”light” text_align=”center” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”5px” column_border_color=”#0c0c0c” column_border_style=”solid” bg_image_animation=”none”][vc_row_inner equal_height=”yes” column_margin=”none” text_align=”left”][vc_column_inner background_image=”6245″ enable_bg_scale=”true” column_padding=”padding-8-percent” column_padding_position=”all” background_color=”#0a0a0a” background_color_opacity=”0.5″ background_color_hover=”#f21526″ background_hover_color_opacity=”0.7″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none” column_link=”/personal-training-session/”][vc_column_text]
[/vc_column_text][divider line_type=”No Line” custom_height=”40″][nectar_btn size=”large” button_style=”regular” button_color_2=”Accent-Color” icon_family=”none” url=”/personal-training-session/” text=”Start Here”][/vc_column_inner][vc_column_inner background_image=”6356″ enable_bg_scale=”true” column_padding=”padding-8-percent” column_padding_position=”all” background_color=”#0a0a0a” background_color_opacity=”0.5″ background_color_hover=”#f21526″ background_hover_color_opacity=”0.7″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none” column_link=”/free-intro/”][vc_column_text]
[/vc_column_text][divider line_type=”No Line” custom_height=”40″][nectar_btn size=”large” button_style=”regular” button_color_2=”Accent-Color” icon_family=”none” url=”/free-intro/” text=”Start Here”][/vc_column_inner][vc_column_inner background_image=”6249″ enable_bg_scale=”true” column_padding=”padding-8-percent” column_padding_position=”all” background_color=”#0a0a0a” background_color_opacity=”0.5″ background_color_hover=”#f21526″ background_hover_color_opacity=”0.7″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none” column_link=”/power-lifting-session/”][vc_column_text]
[/vc_column_text][divider line_type=”No Line” custom_height=”40″][nectar_btn size=”large” button_style=”regular” button_color_2=”Accent-Color” icon_family=”none” url=”/power-lifting-session/” text=”Start Here”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]