Every 3 minutes (for 6 Rounds) in 18 minutes:
6 Burpees
18 Alternating DB Snatches 20/12,5kg (50/35lbs)
7 T2B (Toes-to-bar)
9 Goblet Squats 16/12kg (50/35lbs)

With a running clock, perform the prescribed work in the order written in 3 minutes for 6 rounds. Record the time it takes to complete each round. You have 3 minutes to complete all 4 movements. Rest during whatever time is left after you’re done. For example, if it takes you 2 minutes to complete all the movements, you have 1 minute to rest before the next interval starts. Repeat this interval every 3 minutes until you have completed 6 rounds (i.e. this workout will be 18 minutes total).

Score is the time of the slowest round.

Scaling

The recommended weight for the dumbbell snatches and goblet squats is 50 lbs for men, 35 lbs for women, but scale accordingly. If you cannot do Toes-to-Bar, do Knees-to-Elbows or Hanging Knee Raises. If you don’t have a Pull-Up bar, do V-Ups on the ground.

Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.

The fallen:
Captain Louis Mulkey⁣
Captain Mike Benke⁣
Firefighter Melvin Champaign⁣
Captain Billy Hutchinson⁣
Engineer Brad Baity⁣
Firefighter Earl Drayton⁣
Engineer Mark Kelsey⁣
Engineer Michael French⁣
Firefighter Brandon Thompson⁣

This workout was designed by Coach Heather Black @heatherblackfit after being asked by retired Charleston FD Captain John Cole @ladderonecaptain to commemorate the memory of The 'Charleston 9'.

The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.