docs: add instructions to release a new version

DISTRIBUTE.md

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+# Distributing Forji
+
+## 1. Bump the version
+
+In Xcode, select the project → target **Forji** → **General** → **Identity**:
+
+- **Version** — increment the marketing version (e.g. `1.0` → `1.1`)
+- **Build** — increment the build number (must be unique per App Store upload)
+
+Or use the CLI from the `Forji/` directory:
+
+```bash
+# Check current versions
+agvtool what-marketing-version
+agvtool what-version
+
+# Set new versions
+agvtool new-marketing-version 1.1
+agvtool new-version -all 1.1
+```
+
+For simlicity we keep the two version the same.
+
+## 2. Archive
+
+1. Select the build destination **Any iOS Device (arm64)**
+2. Select **Product → Archive**
+3. Wait for the archive to complete
+
+## 3. Upload
+
+1. In the Organizer window (opens automatically after archiving), select the new archive
+2. Click **Distribute App**
+3. Follow the prompts to upload to App Store Connect
+
+## 4. Release
+
+1. Open [App Store Connect](https://appstoreconnect.apple.com)
+2. Select the build, fill in release notes
+3. Submit for review