The plunger gear quadrant will still be engaged in the rack, should not be out of time, but wouldn't hurt to check. there should be a dot on both rack and plunger quadrant that align.
I would attempt to pry the stuck plunger UP slightly to break it loose and then attempt to punch or pry it back down working only on the lifter that is hooked to the bottom of the pump plunger. If it won't turn loose, some warmth applied to the outside of the pump barrel might give you some slack. I'm not talking about heating it hot enough you can't put your hand on it, but just warming it up with a heat gun etc.
I would pull that pump out and soak the whole thing in laquer thinner or such, then gently work it apart and thoroughly clean it. It's not that hard, though it may be a little tough to disengage it with the plunger stuck. Timing the rack is easy also and pretty obvious when you get in there. Just be careful that it is right before you button it up.
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