Take 15-20 minutes to find a 3RM bench press – focus on keeping those shoulders pinned to the bench and staying tight in the upper back.
For the AMRAP, try to keep a steady pace through the workout. This is a largely aerobic workout, so find a good pace and settle in.

Strength

3RM Bench Press

Conditioning

AMRAP in 14 minutes:
15 burpees
25 KB swings, 53/35#
35 double unders