Happy hour(s)

Run 100m
10 seconds rest
x4
30 push press
run 100m
10 seconds rest
x4

To translate: run 100m four times, take a 10 second rest between the first 3 runs, at the end of the fourth run perform 30 push press. Once the push press is finished back to the runs, 4x100m ten seconds between each, rest as necessary at end of fourth run, that's it!