Strength Training 1:00:00 
"No weights week"
EMOTM 8 min - 10 double unders, then hollow rock for remainder of time. I had to clarify because 10 double unders don't take long if you're good at them. The coach said, yeah, do hollow rock for the entire rest of the minute even if you're good at double unders and get done in 10 seconds. He added "You're really the only one affected by that, though." Great. Most rounds got them unbroken, so with transition time, I was doing about 40 seconds of hollow rock. Hollow rocks quickly went downhill in quality, but the abs were still burning, so I was getting a good workout on it each time. Tony had a good DU day, so we got to suffer together on the hollow rocks.
Shoulder to overhead (did 63 lb)
Russian KB swings (35 lb)
I did my shoulder physical therapy exercises. I'm not very good at getting these in, so with a little extra time at the end, I figured I should. Doc says I still am weak in the rotational motion.
Road Bike (Trainer) 30:00 
Crap ride. I wanted nothing to do with either of my bikes today. Well, I wanted to ride my mountain bike in the afternoon, but once it got dark, I got too scared to go ride outside on the hills by myself and nobody would go with me. Stupid dark time of the year.
Gave myself permission to do the ride on the trainer, which is even less interesting. I hate the trainer. Basically, I had a terrible attitude today and couldn't even get on my bike until late for no good reason. Then, I couldn't get my effort level up for my "hill climb intervals", so I just decided to quit early and go to bed. Blah.