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Once loaded back in again, bring up Disk Cleanup via Run As Admin. Wipe everything listed there which is just junk cache. If it has option there for Downloads, then might not want to wipe that as that refers to the User > Downloads folder contents.
Navigate to:
C > Windows > Software Distribution > Downloads
and delete the contents
When done, go to the Windows Updates section and go to the Delivery Optimization section then Advanced settings and try setting a Bandwidth limit and set to 90% (disable this when done using WU, if this helps solve the problem)
Re-enable LAN/WIFI adapter and then do a Check for Updates and let it run
With anything that is NET Framework related sometimes these can just sit there for a while because it's doing a verify process of current NET Framework in the background.
Also go into Microsoft Store app and click on Downloads and get updates there as well