I only started adding metcon back in because I got sick of sucking during my occasional pickup basketball games. My metcons were always sprint/jump based for that reason.
Ex: 5 rounds for time of:
- 200m sprint
- 10 36" box jumps
Burpees and medicine ball throws are also nice, especially in combination (go down to the bottom of a burpee, then instead of jumping and clapping grab a 20+ pound med ball and throw it backwards over your head. This requires some space. 50 reps for time.)
Basically, I chose something where I never slowed down because of muscle fatigue, instead picking movements that were"easy" enough for my strength level. If I had to stop, it was just to breathe. A little different from the recommendation above of short and heavy, but goals differ.