Thank you for the helpful advice. On reflection I realise my question was very vague and the only thing I managed to do was make myself look pretty stupid. However I have no shame in admitting that I am a PT (certified) and was looking for some inspiration (and maybe qualification) in program design. Though I now see I didn't make that clear and my first ever forum post hasn't done me any favours! Still, I'm sure people have recovered from worse!!
So, onto the plans. What I am trying to achieve is a 3 day strength & metcon program aimed at increasing strength and CV fitness, resulting in elevated EPOC.
What I have so far is:
Squat 5 x 4 @ 80% of 1RM week 1 (working up to 3 x 3 @ 100% by week 10)
RDL 4 x 6 - 8
DB front squat 2 x 15
Metc con (as many rounds as possible in 15 mins)
Glute bridge x 10
Box jumps x 10 (20")
Sled push 2 x 10m
Air squats x 20
Bench press 5 x 4 @ 80% of 1RM week 1 (working up to 3 x 3 @ 100% by week 10)
Incline DB press 4 x 6 - 8 (or possibly military press)
Press up burpee 21, 15, 9
Thrusters 21, 15, 9
Deadlift 5 x 4 @ 80% of 1RM week 1 (working up to 3 x 3 @ 100% by week 10)
Pullups/Lat pulldown 4 x Max
Jump pullups 21, 15, 9 (maybe too much?)
My rationale for picking what I have is that 3 major lifts are covered (squat, bench, dead) and there is a progressive protocol to follow over a 10 week period. Following this I have added a bit of hypertrophy work and then the MetCons which I believe are all complementary to the previous strength element.
My concerns are: is there enough shoulder work and all together could there be too much?
Thanks in advance.