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:
Best stretch in the world, jump rope and 10*pushups, v-ups and air squats.
2 sets of pull ups to warm up
1 set max pull up (I got to 17:)
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.