I need to export some CT order/customer data from a live site to a staging site (updated EE and add-ons), is there a reliable way to do this?

Live site running EE v2.9.3 and CT v2.70
Staging site running EE v2.11.3 and CT v2.71

Import/Export of EE data seems to be generally a bit of pain from what I have read elsewhere.