How do I uninstall aps fro my watch so an update can be done. Thanks

To Free-Up Storage

For songs, see:

Remove music from Apple Watch - Apple Support

and for pictures, see the "Limit photo storage on Apple Watch section in:

Choose a photo album and manage storage on Apple Watch - Apple Support

To delete apps on your watch, see:

Delete apps from your Apple Watch - Apple Support

Also, try unpairing and pairing your watch again and restoring from the backup just created in the unpairing process. This deletes all temp and corrupted files and re-indexes the file system. This should result in no loss of data and in some cases can free a lot of storage.

Unpair and erase your Apple Watch - Apple Support

Set up your Apple Watch - Apple Support

Also see:

If you don’t have enough space to update your Apple Watch - Apple Support

FWIW, a lot of people are having problems updating a series 3 due to lack of sufficient memory. Sometimes it takes 2 or 3 times unpairing/pairing the series 3 watch for the update to finally work. For possible solutions, see the reply to:

Problem updating Apple Watch Series 3 to … - Apple Community

WatchOS 7.4 can't be updated on Watch Ser… - Apple Community

Series 3 watch only has 4.8 of memory - Apple Community

or the replies to:

Can’t do update on watch - Apple Community

I have tried installing the latest update… - Apple Community

See fireyjack's reply to:

Apple Watch Series 3 won't update with Wa… - Apple Community