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Wow you have the old english car those are fantastic automobiles I have never had the honor to ever work on one. I would suggest research it online or if you know of some people that have intimate knowledge about this machine help you. wish you luck friend
Believe it or not the ford standard transmissions take atf used to be a heavy gear oil but now its ATF. You have a indicator stick that unscrews on the R-passenger side of the trans case and it should be 4-5 quarts, Good luck.
Jumping out of third was a common problem with the Spitfire quick changing up from forth gear would beat the syncro and chip the teeth on the drive dog then the bits would stop the syncro from engaging fully and it would jump out. If you replaced the syncro and the drive hub it may just be a bit stiff, the selector also wore quite quickly and misaligned the drive hub causing it to be hard to select. I will scratch about in my very old manuals and see if I can find the spitfire gearbox manual, If I can I will post it.