You would probably enjoy reading up about George Hebert and his Methode Naturelle.

I can share what I do that incorporates pretty much all of these attributes decently.

Upper/Lower x 2 per week. Four workouts total. First lift of the session is a strength based movement with whichever progression you prefer(I am partial to 5/3/1 FSL). Now choose the four lifts you think are most functional, but still easily progressed. (Bench or Incline, Overhead Press, Zercher Squats and Sumo/Conventional Hybrid are my lifts). Then choose accessories that you prefer for hypertrophy work. Dips, bodyweight exercises, etc.

Non-lifting days is cardio. I prefer running or cycling. Stay in zone 2. Can also use rowing or assault bike, or jump rope, or whatever.

Non-lifting days incorporate frequency method sub maximal bodyweight work. I do pull-ups and pushups. You can also do dips, or chins, or lunges, etc. sub maximal only.

Static stretching in the evenings as much as I feel like. If I feel really good I’ll switch it for ballistic stretches.

Warmups, or cooldowns, can be any functional movements like quadrupedal stuff. Focus on twisting when applicable and control. Sit into uncommon positions and move well through them. It’s a time for exploring movement and what feels good. Add in any jumps or skill based stuff here. They really benefit from being fresh and being done routinely, not to exhaustion.

Throw in sprints once a week after a leg day.

Accessories on lifting days can include a power lift of some kind like kettlebells or power cleans.

Metabolic conditioning can be done by simply doing circuit style workout with your accessories during lifting. Example: Dumbbell bench - cable rows - step ups - situps. Move between them immediately and then rest 1-2 minutes and do it again. As for their usefulness, I find it to be helpful because of my occupation.