So right now if you can commit 3 days a week that is plenty given that you have 2 days of Judo and 1 day of squad fitness (meaning what exactly?) And as you say your conditioning is pretty good so if you can slack on that for a bit that's not an issue.
I would recommend a full body routine 3 days a week, emphasizing a different portion every day. I'll go into an example below:
This is assuming a regular 5x5 novice progression, if you need that explained out let me know but basically start at a moderate weight, once you hit all sets for that weight go up next week by 5-10 pounds...etc
heavy - <85%
moderate - 50-80%
light - >50%
Monday - heavy squat 5 x 5, moderate horizontal push 3 x 8, moderate horizontal pull 3x8
Tuesday - JUDO
Wednesday - moderate squat 3 x 5-10, heavy horizontal push 5 x 5, chin/pullups shooting for a total number of reps 50 is a good number
Thursday - JUDO
Friday - REST DAY
Saturday - heavy deadlift 5 x 3, moderate squats 3 x 5, heavy overhead press 3 x 3
Sunday - Squad conditioning session
Those 3 lifts will get you about an hour every session given a 10 minute warmup. If the pullups are too easy at your bodyweight now I'd do weighted pullups. Ensure you schedule in a deload week every few weeks. and if you really to move up a weight class you have to EAT!
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."