Mobo: Asrock z690 rs pro

Cpu: intel core i5 12600k

Ram: Corsair vengeance 2x8 16GB ram 3200mhz

I tried to fix the speed from BIOS and enable xmp but my PC crashed and took a minute to reboot back again and it almost gave me a heart attack

What do i do? Because it’s now back on 2133MHz and I’m afraid to do anything