Dammit.

If you need to change the references in the compose or env files:

• use sed to replace text in .env
• use variables and interpolation in compose

rsync

Built-in, picks up where it left off if you accidentally cancel it by running the same command again, and dead simple.

Permissions for the files will probably be a little broken moving to Linux, but chmod is also easy to use and can work at the directory level.