Yesterday and Today

Its a song title its a blog post heading its 2, 2 things in one. I missed yesterday. I am switching back to Wednesday and Sunday off. To make the switch I had to work out 5 days in a row which I don't like to do.
I decided to add a small conditioning piece as part of the warm up.
MONDAY'S WORKOUT
Row 500 meters
DROM
3 rounds of - 5 20" box jumps and 5 Burpees
I was going to do that every day but then realized that I can't jump every day because it hurts
Deadlift - 135 x 3 x 3/200 x 9 (had a twinge and some hip pain so I cut these off
Press - 45 x 3 x 3/20 @ 55
V-ups - 3 x 8
Box Squats to a 20" box for form 3 x 7
Good Mornings - 1 x 15 @ 45
I am taking a week off the pull up program
TUESDAY'S WORKOUT
Row 500 meters
DROM
Row Sprints - 200 meters x 5 with a 1:30 rest interval
:38.4/1:36 pace, 38.4/1:36 pace, :38.1/1:35.2 pace, :38.1/1:35.2 pace, 37.1/1:32.7 pace
5 pull ups/10 push ups/15 squats x 1
Hanging leg raises - 3 x 7
Box Squats - 3 x 7
Step ups - 3 x 6 with two 55 lb DB