Matthew- I know this may be impossible but if you could cut the 3hr training block on tue,thr, sun into a morning evening session that would be ideal. My capoeira class goes for 4-5hrs occasionally...it is grinding. if you can do the WOD when prescribed even if the weight and intensity are ver very conservative. This will aid to increase your work capacity over time and allow you to train at a higher intensity level. It looks like an enviable MMA training schedule!
I hope this helps