I did the update yesterday from v2.2 to v3.0.
The file has about 2.7 GB. Download it to your PC and unzip it into your PC. You should have only 3 files ( Sync my ride folder with 8 folders inside, autoinstall.Ist and DONTINDX.MSA) and that's it .
The usb needs to be formated to exfat and to have at least 32 GB just to be sure. (i RECOMMEND HAVING A usb WITH SOME SORT OF LIGHT INDICATOR). Open it and drag and drop the 3 files into the USB without doing a folder or anything. DO NOT try to unzip these files. I will post a photo so you can see.
After it's done, safe remove the usb and go to your car. Unplug and disconect all your devices, usb cables, usb with music, turn off bluetooth, and in the menu turn off auto updates.
START the car and when the screen is fully on plug the USB into the car. THE UPDATE HAS TO BE DONE WITH THE ENGINE RUNNING.
If you have a light indicator on your USB you can tell when it is working. On the screen you will see a prompt after about 2minutes just be patient. After about 5-8 min the system will reboot.
When the system will restart, if you turned off automatic updates it will tell you....AUtomatic software updates ...or something like this, and you have to press NOT RIGHT NOW...do NOT press yes or no. AFter this it will continue to install.
It will finish in about 20-30 min. When it is done it will say finished instalation or along this lines.
You are done. Remove the stick turn off the car, get out, lock the car, wait about 2 min, enter the car and start the sync 3 and check the update version to see the version. Then go back to your pc, insert the usb and enter on fords webpage https://www.ford.co.uk/owner/resources-and-support/sync-bluetooth/update#/ and press I have successfully instaled the software and it will ask you for a folder that sync installed on your usb in SYNC MY RIDE folder. On the bottom there will be a new file with your vin number at the end. That is the file.
Job done.