Sometimes they pry out pretty decent and then other times they are stuck like Chuck. A seal puller can make quick work of them and I have even used a couple short sheet rock screws and then used a forked pry bar or a trim panel popper tool to remove them. This is about the only way I know to get the rear main seal out and it works on the front one as well.
This guy has a great idea on how to install the new one but I would use the harmonic balancer installation tool to do this rather than the crank bolt.
View: https://youtu.be/Mww4wu_R9h4?si=OrvxmiDu-dmkZi6d
Also, use a little RTV sealant (make sure it is compatible with engine oil) on the seal where it pressed into the timing chain cover. Ensures it will not leak at this point.