pull ups and dips with weight 24 kg (53 lbs) day 4

pullups 7 reps 40 sec rest 3 reps
dips 12 reps 40 sec rest 4 reps
pullups 7 reps 40 sec rest 3 reps
dips 12 reps 40 sec rest 4 reps
pullps 6 reps 40 sec rest 2 reps
dips 10 reps 40 sec rest 3 reps

all for 20 minutes