Rsync over SSH - (40MB/s over 1GB NICs)
rsync -aHAXxv --numeric-ids --delete --progress -e "ssh -T -c arcfour -o Compression=no -x" user@<source>:<source_dir> <dest_dir>
rsync (Everyone seems to like -z, but it is much slower for me)
ssh
Original
rsync -aHAXxv --numeric-ids --delete --progress -e "ssh -T -c arcfour -o Compression=no -x" user@<source>:<source_dir> <dest_dir>
Flip
rsync -aHAXxv --numeric-ids --delete --progress -e "ssh -T -c arcfour -o Compression=no -x" [source_dir] [dest_host:/dest_dir]