Workout regimen to get lean and explosive at the same time, is it possible? how long can i do it before having to deload?

So basically ill only workout 3x a week, in those days, in the morning ill do sprints 60-120M for four reps not including warm ups, and then in noon ill go to the gym and do plyometrics, depth jumps, broad jumps, box jumps, that type of stuff. after that ill start my lifting, only lower body and ill do ONE set, not including warmups ( i think this is the part that will make it possible, its a workout method i seen on tiktok) after i lift ill do 30 minutes of punching the heavy bag including the rests, and then when i get home ill go cycling for 30-60 minutes. everything is 3x a week except for cycling, which im considering on doing 5 or even 7x times a week.

Sorry for the big wall of text, im also trying to be more athletic in general, but mainly lose fat. so consider that ill also do this in a deficit of like 300-500 calories, only eating my carbs before my workouts.