Tuesday

OHS (overhead squats)
5-5-3-3-1

WOD
Run 400m
*10-1 OHS (95/65)
Run 400m

*after each set do 5 burpees.  Example 10 OHS 5 burpees, 9 OHS 5 burpees, 8 and so on til 1 and 5 burpees.

On your OHS focus on staying on your heels, keep a wide grip on the bar, push the bar up through the ceiling keeping active shoulders, keep mid line stability.  It helps to hold your breath on the way down and back up to keep your middle tighter.  Don't let the bar drift forward, keep it centered over the feet.

Here is a good example.