Vietnam passport with green card, do I need a transit visa for my connecting flight in Japan?

Looking to book an alternative flight that will require two one ways with a 3 hour "stopover" at the NRT airport before the connecting flight. Since I will need to check in my bags and pick it up at baggage claim, will I need to get a visa in NRT? I assume this will require me to go through customs since I am in a sense "leaving the airport".

Can I avoid going through customs if I forgo check-in bags? The flight would require a transfer from T1 to T2 and would then not require a visa?

Trying to figure somethings out here.

Thanks!