The illustration below is my "favorite" sump design...
The better the water is 'mechanically filtered/ before it passes through bio media the less waste will clog the pores of the bio media... Therefore I suggest putting any/all/lots of mechanical filtration before the bio media. If you just 'filter out the big stuff' you are leaving all fo the little stuff to clog the little pores in the bio media...
I personally do not feel that Bio Media is 'needed' in typical set ups. Especially when a refugium is involved. If the tank is bare bottomed with no decor and heavily overstocked that may be another story...
You have not mentioned the size/quantity of your overflows. Without knowing the volume of water that your overflows can handle no real detail about the sump or sump size can be offered. But it would take A LOT of flow to be 'too much' flow for either of the sumps you are considering...
The better the water is 'mechanically filtered/ before it passes through bio media the less waste will clog the pores of the bio media... Therefore I suggest putting any/all/lots of mechanical filtration before the bio media. If you just 'filter out the big stuff' you are leaving all fo the little stuff to clog the little pores in the bio media...
I personally do not feel that Bio Media is 'needed' in typical set ups. Especially when a refugium is involved. If the tank is bare bottomed with no decor and heavily overstocked that may be another story...
You have not mentioned the size/quantity of your overflows. Without knowing the volume of water that your overflows can handle no real detail about the sump or sump size can be offered. But it would take A LOT of flow to be 'too much' flow for either of the sumps you are considering...