Apply (OTA) update from ADB is the one you want (technically via SD card would be possible too).
To be clear, if you didn’t have data on your phone you need to recover, I would just recommend to Wipe data / factory reset it.
This is a complete shot in the dark, might work, simply fail during the update or worst case screw things up completely, you have been warned. I’m not even sure the FP4 OTA updates can be installed that way, it’s been a while since I’ve tried.
Alright, patch level June should be the previous A.142 version, so grab the latest A.149 one…
… and try adb sideloading it 