When you click on links to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the eBay Partner Network.
Any good GL5 80W-90 gear oil will work fine for the 4-speed portion. The Borg-Warner Super T-10 has been around since the 60's and it has survived all sorts of racing activity and worked just fine with 80W-90 oil. No particular need to use a synthetic oil. For the OD unit, use a Dex III compatible ATF. Again, no real need for a synthetic.
In fact, there was much discussion some years ago regarding the use of synthetic oils in the 4+3 and the consensus at the time was to specifically to not use a synthetic in the OD.
My 87 with the 4+3 has seen lots of autocross and track day use and the trans is working just fine using the factory recommended oils.
Both are very good oils for the 4+3. The Severe Gear is better if the car is tracked often, but the Long Life oil is designed for extended drain intervals. PM me if you have specific questions about the two.