You'll have to either access through
1) Menu or
2) Keyboard shortcuts
1) Menu
You have to press the option key, then click on Help on the menu bar.
The reload / force reload options are under Troubleshooting
see pic attached
2) Keyboard shortcuts
Press Command + R for reload
Press Shift + Command + R for forced reload
PS I fully support your orignal post. Bring back the Sync Button!