CCI std velocity for me. 100% cycles without issue. All stay subsonic. The gun is as loud as the action cycling and the trigger resetting. The round firing is quieter that the bolt returning to home. Like you stated, CCI quiet won’t cycle the bolt and thus will be quieter.
CCI Suppressor worked well for me. It cycles my CMMG conversion bolt just fine without a can on and my friends M&P 15 with a can. There is still noticeable port pop though, unfortunately with a semi, there is no getting away from that.