You will need a block with a hole to support the trigger guard ears. Lube the roll pin holes if needed. Place the block, with hole under the roll pin below the receiver. Use a 1/8 punch (I prefer a 3/32 punch or a nail punch) and small hammer to tap the roll pin into the block below. Once it's started you can pull it out with pliers or continue tapping. The front of the trigger guard is held in with a detent, not a roll pin. Just press it in with a punch and the guard comes out.
If you use a block that it the right thickness you will see that it supports the front and back ears while the rest of the receiver and pistol grip are supported on the work surface.
To install the new guard there are several options, but the first thing to do is PUT THE TRIGGER GUARD IN PLACE! Without the guard in place, tapping the roll pin "just to get it started" can or will result in breaking the ears no matter how well you have the lower ear supported.
Here are some options:
Tap it in using the same method as you did to take it out. Lube the new roll pin if needed.
Use protected vise grips (see the arfcom build it yourself section for instructions)
Use a c-clamp to press it in.
Here are some photos to help: