For the rear main:
Note how deep the current one is set in there.
Drill a small hole in the steel ring on each side of the current seal and drive in a screw. Then you can use the head of the screw to pry against, working back and forth. You could install more screws if necessary around the circumference.
Once the old is out be sure to check the surface of crank snout to see if there is a groove worn. Ford sells a main seal kit that includes a repair sleeve. The 4.0 L was notorious for leaking. I think the surface finish was too smooth or something like that.
Otherwise you could install the new one so it does not sit in the groove.
Don't forget to oil the seal so it does not burn up.
Easy to check the gear ratio. Lift a rear tire and count the number of turns of the driveshaft to the wheel. If the wheel will not turn, you might be smilin with trac-loc. With an open diff, turn the wheel around two revolutions while counting the turns of the driveshaft. That number of driveshaft turns will be your ratio. For a trac-loc, you may have to pick up both wheels, and only do one revolution of the wheel.