How to correctly write a script in jmeter?

Question

Software testing

I say right away, I just started to master the jmeter, so the knowledge is minimal. Suppose there is a site https://challenge.flood.io/ , I need to write a script.
I took the fifth step on the site as a sample: https://challenge.flood.io/step/5 You
need to enter a token, if you write the script and play it, nothing will come of it, since the token is generated anew each time.
How to intercept the token and make the jmeter enter it on its own every time?

If there is someone experienced and experienced in this software for NT, please explain what to do with each step on this site (what functions of the jmeter to use), I would have just a couple of words for each step, I will try to understand and master the rest myself, only 5 and they click through in 1 minute.
I haven’t found any lessons on similar examples or I’m not looking for it right now. Thanks in advance!