1) (can be visual) you can setup cmd-tab to move between apps and alt-tab to move between one windows within an app (for example with alt-tab app)
2) (non-visual) with your window management prefix key setup two left/right cursor pairs like "JK" and "M," and use one to switch apps and the other to switch windows within an app
(or maybe JL and IK in the inverted T cursor unless you're using up/down for something else)
