Just to confuse you some more (HA, kidding)...
I am recently retired from the Navy, I was a SWCC boat operator for the past 11 years. I was able to skip out on unit PT the majority of the time (basically always), and used 531 for a good chunk of that time. I was still able to keep in good condition, but to be honest, good condition for standing on a boat (manning crew served and slinging ammo, but still...standing on a boat) is different than good condition for a ground pounder - especially if you are Recon (or MARSOC).
Anyway, a couple notes from my experience (and this mainly plays into 'listening to your body':
I dropped deadlifts most of the time, because the pounding my lower back would take from squats and deadlifts was too much (my numbers were higher than yours, but I wasn't putting in the mileage you are either). I also neglected overhead pressing for a long time, and am still trying to catch up (I've been doing it religiously for a few years now and am nowhere near a 1xBW OHP...maybe 3/4 or so).
Obviously, conditioning plays a huge role in your job, but strength is very underrated in the military, even in combat arms. Sure, a smaller guy might be able to run a sub-18:00 3 mile, but I bet he's gonna have trouble dragging anyone bigger than him off the X. I might not have been the fastest runner (or even close, though the last few years I was in, I was turning in a 1.5 mile time around 9:30 while still squatting in the high 400's), but I could move some weight.
Point being, I agree you have a wide range of things you need to worry about, but bringing up your strength definitely needs to be a focus. Having said all that, everyone is different, so doing the 2-lift 2 day a week template (plus all your other stuff) might work best for you.
Also, Naval Special Warfare did a hormone study with UPITT a few years ago (NSW Group 2 - East Coast - to be exact). They found that a very high percentage (forget exact numbers, but something approaching 90%) of the guys still operating were experiencing low T, along with all the other hormonal issues that come with it. That's due to a number of factors, from the stress of the job (which we might not really feel as 'stress' but it's still there) to the way we train, to the hours we put in doing everything required of us. FWIW, you mentioned avoiding TRT, but it might be in your best interest, as long as the docs actually know what they are doing and do it right. If you are interested, peruse the TRT board on here a bit and you should see some good info. EDIT: Just to clarify, the study was across all of the East Coast SEAL teams, and ages ranged from guys straight out of BUD/S to guys close to retirement - so we're talking about guys in their 20's who were already approaching low T.
Also, 200 is considered the very bottom of the 'normal' range in civilian medicine, while the Navy requires you to be at 180 before they will do any replacement, and if they put you on TRT, 600ish seems to be the upper limit of what they are willing to put you at - from a buddy's experience. You are already below normal, getting back up to mid- to high-normal would have all kinds of benefits for you.