Downloaded this from owner.ford.com and installed this last week via USB. Always ran into trouble so going forward I always recommend doing a master system reset before proceeding with the upgrade. It doesn't seem to wipe out my radio station settings and such but it does remove your devices and will need to be setup again.
I recommend turning the car on... doing master reset in settings... Turn off car and exit closing door. Wait a minute and enter car again and power on. Go into settings and disable bluetooth and wifi. Then proceed with update. Goes relatively smoothly this way.
After update repeat the exit and entering car piece and start fresh and you should eventually get a update successful after the restart. Re-pair your devices. When i check under system update via wifi it says im up to date and checking owner.ford.com it also recognized my vehicle is now 3.0.
As for the changelog i haven't found one... i do notice some cosmetic changes and i'm told there is additional applink functionality including Waze. But nothing that I do day to day yet that i noticed!
I was going to test this out but its either one or the other... meaning using carplay/android auto or the ford app link. Since i use carplay i would have to disable it to try out waze in app link... since apple maps does traffic fine for my needs I didn't go much further.