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Work capacity refers to your ability to perform and recover from physical work. It is an incredibly important fitness quality that is often overlooked by "strength" and "skill" based calisthenics programs. Developing your work capacity raises your ceiling on the volume you are able to perform and recover from, and this can be applicable for any number of goals, including strength and skill work. There are many productive ways to improve work capacity, but I find high rep squats and lunges to be the most accessible and effective ways for beginners to dramatically improve their tolerance to physical activity. Simply start with a small daily number of reps. SLOWLY building these up over time will remarkably improve your work capacity with a surprisingly small time investment. If you want to prioritize your work capacity and conditioning, high volumes of these movements can be performed daily, but they do not have to be. You can include them only a few times per week to maintain a solid work capacity, and use your other training days to focus on strength, power, mobility, hypertrophy, or movement specific skills.
In terms of injury risk, there is nothing inherently dangerous or deleterious about BW squats or lunges. If you have healthy joints, moving them through full ROM, with light loads, is not inherently damaging provided you build up the volume over time. If you have sustained injuries to your joints, such as a torn meniscus or labrum, I would strongly advise speaking with a PT or sports doc to determine what is safe, and if there are any modifications you need to make.
