Weighted pull-ups 1-1-1-1-1-1-1 reps
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Negative pull-ups 1-1-1-1-1-1-1 reps
Post how many controlled negatives you can do to comments.
For each negative, jump or climb up to the bar and descend to full arm extension as slowly as possible. Rest as much as you need to between sets. This is not done for time.