Here it comes boys and girls. This is going to test your metal.
CHIN ups: Palms towards you or supinated: 300
Dips: 500
I am not going to tell you that they need to be done from a strict overhead or real dip bars. As long as you are stressing the back and BICEPS doing the chin ups and you are smoking the triceps (and not the chest) then it's ok to modify as necessary.
Condition by any means afterward for 18 minutes.
Go Get 'Em