Here's something from Thibs from awhile back. It'll give you some good ideas.
Go easy on the plyo, while effective they can get very stressful on the CNS and joints. Also understand that metabolic days and power/strength workouts are both stressful on the nervous system, but for different reasons.
Metabolic work that increases lactate production disrupt the neuromuscular connection at the neuromuscular junction while power/strength training has more of a central impact. But the point is that both are hard on the CNS.
I do not like having more than 3-4 CNS-intensive sessions per week, therefore 3 metabolic days and 3 strength/power days would likely be excessive, especially if you perform MMA on top of that.
A better solution would be to do the metabolic work at the end of the strength/power workouts.
DAY 1. WHOLE BODY STRENGTH AND POWER
At the end perform metabolic work involving the whole body
DAY 2. Low-intensity auxiliary work (abs, forearms, grip, lower back)
DAY 3. LOWER BODY STRENGTH AND POWER
At the end of the workout perform metabolic work involving the lower body only
DAY 4. UPPER BODY STRENGTH AND POWER
At the end of the workout perform metabolic work for the upper body
Monday: Day 1
Thursday: Day 3
Saturday: Day 4