Workout of the Day

I finally put down the laptop and got off the couch,  after finishing a grad school homework binge, whew! I actually did workout, seemed hard but steady:

Warmup
Best stretch in the world, jump rope and 10*pushups, v-ups and air squats.

1st workout
2 sets of pull ups to warm up
1 set max pull up (I got to 17:)

2nd workout
10* 30 seconds for each exercise , with 60 second rest followed by each set. Exercises are pull-ups and thrusters @ 20-60 kg.

For weight, go as high as you feel comfortable, with 300 seconds you should be able to do it with near failure toward the end.