EMOM swings and burpees from Crossfit Invictus

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  EMOM (every minute on the minute) for 10 minutes . . .
   - 10 kettlebell swings
   - 5 burpees

DH:  35# swings
LP:  15# swings
BHeg:  20# swings
SS:  30# swings
KZ:  12kg swings
RD:  21kg swings
BB:  15kg swings
KD:  20# swings
KE:  10kg swings
KS:  15# swings
BHam: 21kg swings
DF: 15kg swings

This WOD comes from Crossfit Invictus (Feb. 12, 2013).  Next year, if doing your own metcon programming is too overwhelming, just go to Invictus' website and pick something from the Fitness-level programming.  (Note:  Each day's program usually includes two parts:  strength-training first followed by conditioning.  If you're doing your own strength work -- like we do in our classes -- skip the first part and just do their conditioning work.)