Thruster:
15-12-9-6-3 (build in load as you go)
Get as heavy as you can.
Rest as needed
Then
4 x 10 reps
Two arm standing Dumbbell overhead extension.
Get as heavy as you can manage without flaring elbows
Then
4 x 10 reps each arm
one arm dumbbell tricep extension
get as heavy as you can manage safely