Even if some of the information is outdated, although I believe it’s all still valid, the main points / TL;DR are absolutely relevant. It’s unlikely that the main bureaus will change, and although the exact steps for freezing may change over time, the emphasis on freezing is important.
Zephyr has been my main for a long time and would be an easy pick for this. Breeze through mobile defense with turbulence, tornado for everything else except spy. As long as you know the spy routes, operator just makes things even easier.