Re: Programming Advice
This looks like a reasonable program but based on your goals and your current weight/height I wonder if you would be better off focusing more on strength and limiting the metcon to 1-2 a week. You could either add another strength day, OR do two strength days, 1-2 metcons and then some type of light GPP work--walking, light sled work.
I like your program for someone who has exhausted a basic Linear Progression programs, is happy with/or close to their desired bodyweight and doesn't mind if the strength gains slow as long as they keep coming and wants to start upping their conditioning.
Strength can take a long time to build, conditioning can come a little quicker. For metcons if you have a higher strength base the metcon weights won't be the challening part, the pace you choose to do the metcon will be the challenge.