feat(workflow): Add workflow plugin v1.0.0

Git workflow, code quality, context management and testing commands:
- commit, push, pr, issue - git operations
- simplify, refactor, verify, check - code quality
- catchup, onboard, save, cleanup - context management
- test, format, sync - development utilities

Co-Authored-By: Claude Opus 4.5 <noreply@anthropic.com>

plugins/workflow/commands/sync.md

@@ -0,0 +1,121 @@
+---
+description: Pull, rebase, and push in one command
+argument-hint: [base-branch] - Optional base branch to sync with (defaults to main)
+---
+
+# Sync Branch
+
+## Pre-computed Context
+
+**Current Branch:**
+!`git branch --show-current`
+
+**Base Branch:**
+!`git remote show origin 2>/dev/null | grep "HEAD branch" | cut -d: -f2 | tr -d ' ' || echo "main"`
+
+**Uncommitted Changes:**
+!`git status --porcelain | head -5`
+
+**Behind/Ahead:**
+!`git rev-list --left-right --count origin/main...HEAD 2>/dev/null || echo "Unable to compare"`
+
+**Last Sync:**
+!`git log -1 --format="%ar" origin/main 2>/dev/null || echo "Unknown"`
+
+---
+
+## Instructions
+
+You are syncing the current branch with the base branch (fetch + rebase + push).
+
+### 1. Pre-flight Check
+
+If there are uncommitted changes:
+```
+WARNING: You have uncommitted changes.
+Options:
+1. Commit them first: /workflow:commit
+2. Stash them: git stash
+3. Discard them: git checkout . (destructive!)
+```
+
+### 2. Fetch Latest
+
+```bash
+git fetch origin
+```
+
+### 3. Rebase on Base Branch
+
+Determine base branch (argument or default to main):
+```bash
+git rebase origin/main
+```
+
+Or if argument provided:
+```bash
+git rebase origin/$ARGUMENTS
+```
+
+### 4. Handle Conflicts
+
+If conflicts occur:
+```
+Rebase conflict detected in: <files>
+
+Options:
+1. Resolve conflicts manually, then: git rebase --continue
+2. Abort rebase: git rebase --abort
+3. Skip this commit: git rebase --skip
+```
+
+Show the conflicting files and help resolve.
+
+### 5. Push Updated Branch
+
+After successful rebase:
+```bash
+git push --force-with-lease
+```
+
+Note: `--force-with-lease` is safe because it only overwrites if remote hasn't changed unexpectedly.
+
+### 6. Report Status
+
+```
+Sync complete:
+- Rebased X commits on origin/main
+- Pushed to origin/<branch>
+- Branch is now up to date
+```
+
+---
+
+## Common Workflow
+
+```bash
+# Start of day: sync your branch
+/workflow:sync
+
+# Work on feature...
+# ...
+
+# End of day: commit and sync
+/workflow:commit
+/workflow:sync
+```
+
+---
+
+## If Things Go Wrong
+
+**Rebase conflicts too complex:**
+```bash
+git rebase --abort  # Return to pre-rebase state
+```
+
+**Pushed wrong thing:**
+```bash
+git reflog  # Find the commit before the mistake
+git reset --hard <commit>  # Only with user approval!
+```