Here goes:

6/7/12

Back Squat 3x5
33x5
53x5
83x3
103x5
103x5
103x5
Oy.  A bit embarassed by this one, but didn't want to overdo it, and I've lost a lot of strength!

Baseline Metcon:
200M run
15-12-9
Squats
Push-ups
Pull-ups
200M run
8:02


Evening bike--15 or so miles