Steps
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go to the menu export page
UI: Structure -> Menu Export
Path: /admin/config/development/menu_export
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in the "Menu List" tab, select the menus you want to sync and click "save configuration"
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go to the Export tab and click "Export selected menu links"
This will add the export on the next config:export. This does not export it right away.
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export the config using drush or the UI
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transfer to the other instance and import