Weds Double

AM - LEnd1
2 sets @ 95%:
Row 350m
6 min b/t sets
1:08.4 (ave 1:37.7)
1:11.2 (ave 141.7)
Had the worst Lactic Acid build up that I've had in a while! Quads, butt, and forearms. Took somewhere close to a 15 or 20 min break before the runs, I felt horrible. 
+
2 sets @ 95%:
Run 400m
Rest 6 min b/t sets
1:21
1:23
*400m run with a turn around
PM - MAP low end
10 minutes of work @ high aerobic effort:
1 min Airdyne
1 min Russian KBS - 24kg
Completed really tough! 35 rkbs every round. My hamstrings were on fire.
--10 min recovery
10 minutes of work @ high aerobic effort:
75 Double Unders
25 Air Squats
6 + 9 DU
3 sets of DUs unbroken but I felt fatigued quick.
--10 min recovery
10 minutes of work @ high aerobic effort:
1 min Airdyne
1 min Box Jumps - 24" - step down every rep
Completed. Was pretty tired by this point, 22 reps on box jumps each round