@danster Sorry I check the forums rarely.
Cable: If you have problems even with the cable it could be a performance issue or link issue.
-Try to lower the quest 2 resolution in the oculus app.
-Turn anti aliasing off in BMS.
-Oculus debug tool can limit the mbps for the cable, that can be an issue too.
-You need a proper usb3 slot and cable, I bought several until I finally got an actual USB3 spec despite the webshop said it’s usb3 (but if the oculus app is not complaining about it you are good).
-Could be CPU limitation too as it goes through an USB cable it’s more CPU intensive than a normal HDMI connection.
-Check SteamVR and set it to 100% and turn all the junk off so it is effective bypassed or try to use OpenComposite (I don’t if it works with BMS).
Wifi: You needs a stable 100 mbps+ wifi connection. Then play with the settings in Virtual Desktop and quest link you can set the bandwidth. I have 90mpbs set in virtual desktop I think and my wifi goes up to 250 mbps.
I have a 5800X3D with a 3070.