The ECM has three plugs and the TCM has one. Its easier to get the TCM (left) removed first.
I found that if you remove the module first and it makes it easier to remove the connector. There are a couple tabs on the ECM/TCM mount that you can release and rotate the modules out and away.
Each plug has a bail lever that locks it into place. To lift the lever you will have to press the release in the center and then the lever should rotate forward. Once fully released you can rock the plugs back and forth to remove them from the module. This may take a little bit of work as this is a sealed connection and pretty tight.