"The fact of the matter is, squatting increases the strength of the musculoskeletal system, including the quadriceps and hamstrings, which in turn strengthen (presuming you’re performing the squat properly) the joints. Stay balanced in your mid-foot, keep the bar over the middle of said mid-foot, stay tight, and allow your body to do what it naturally wants." Don't let your knees go past your toes?
High carb diets cause morning sickness?
Front Squat 3 rep max
3 sets of 15 (3x15) RDL a bit heavier, but quickly
20 wall balls
20 toes to bar